Conversation pace. You should be able to speak full sentences without pausing. If breathing is elevated, slow down.

Easy is not a pace. It is a state of effort. The body moves without demand.

Wed — 40–50 min. Thu — 40–50 min + optional strides. Fri — 35–45 min, contained before Saturday. Sun — 35–40 min flush or rest.

Time on feet matters more than distance. Do not extend easy runs to compensate for harder days missed.

Relax the shoulders. Let the arms drop low. Feet land quietly under the hips. Nothing is forced at this pace — if it feels like effort, it is too fast.

Thursday allows optional strides at the end — 6 × 80–100m, relaxed, not timed. Not a workout. Just a reminder of what fast feels like. Skip them if the legs are heavy.

Easy days stay easy. The rhythm of the week holds because the easy days hold. Nothing borrowed from recovery makes the hard days better.