Running
Cardiovascular system
Intermediate
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Running
Easy Run
The foundation of every running program: relaxed, conversational-pace running that builds your aerobic engine while keeping stress low. Most of your weekly kilometers should feel this comfortable.
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Suggested use
Distance
5.00 km
Running
Beginner
Endurance
Cardio
Recovery
Gait
Muscles worked
Primary
Cardiovascular system
Secondary
Quads
Hamstrings
Glutes
Calves
Hip flexors
Equipment
Track or road
How to do it
- Start with 3-5 minutes of brisk walking or very slow jogging to ease into the effort.
- Settle into a conversational pace — you should be able to speak full sentences (about 3-4 out of 10 effort).
- As a pace guide, run roughly 60-90 seconds per kilometer slower than your recent 5K pace.
- Keep your cadence light and quick, with relaxed shoulders and an easy arm swing.
- Hold the effort steady; if your breathing turns labored, slow down or mix in walk breaks.
- Finish with a few minutes of easy walking to wind down.
Common mistakes
- Running easy days too fast, which blunts recovery and piles on fatigue.
- Judging the run by pace on hilly or hot days instead of by effort.
- Overstriding with a long, reaching step instead of quick, light contacts.
- Skipping walk breaks out of pride when the effort is drifting upward.
Safety first
- Build weekly distance gradually — a common guideline is no more than about 10 percent per week.
- Wear supportive running shoes and choose even, well-lit surfaces.
- If you feel chest pain, dizziness or unusual shortness of breath, stop and seek medical advice.
Who should avoid or modify
- Known heart condition, chest pain history or uncontrolled blood pressure — consult a licensed clinician before starting a running program.
- Recent lower-limb injury or surgery — consult a licensed clinician about return-to-running timelines.
- Pregnancy — running is often fine but intensity may need adjusting; consult a licensed clinician.
Breathing and tempo
Breathing: Relaxed and rhythmic — try inhaling for three steps and exhaling for three. If you can't hold that pattern, ease off the pace.
Tempo: Conversational from the first kilometer to the last; the run should end feeling like you could do more.
Progressions
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