Rhythm
Find the beat. Remove urgency.Easy means conversational. If nasal breathing is difficult, the pace is too fast.
If the week hasn't clicked by Sunday, run it again. The cues become automatic through repetition, not calendar.
Mark as in progress
Goal
Establish a steady, quiet running rhythm. The foot should arrive without announcement. The breath stays controlled from start to finish.
Run these sessions across the week. Rest days can move.
Weekly Practice
Mon
20 min Easy Run
Count your steps — aim for ~170–180 per minute. Tap the session note for the built-in metronome.
Tue
Mobility / Rest
Hips and ankles — loosen, don't stretch to pain
Wed
15 min Rhythm Run
Every 3 min, do 30 sec of quick feet — faster turnover, same pace
Thu
Rest
Fri
20 min Easy Run
Relax the face and open the hands the entire run
Sat
30 min Long Easy
Nasal breathing only — if the mouth opens, slow down
Sun
Rest
The Three Ghost Cues
Quiet feet
Tall spine
Nasal breathing
Check-In
Did the run feel calmer at the end than at the start?
If you can hear your feet, you're braking.