20-25 min. Easy, conversational pace, Z1-2 run. Keep you effort at a level allowing you to talk in complete sentences without panting!
Menu 1. Plus push-ups =>Try to do 2-3 sets of 5 to 10 w/ :60 rest.
30 to 60 min. Choose a non-running pursuit. Easy to moderate effort. Walking, hiking, cycling, swimming or stationary bike, elliptical, rowing etc.
30-35 min. Easy, mellow, conversational pace. Z1-2. Stay below you aerobic threshold...the point at which your breathing becomes audible!
Menu 1. Plus push-ups =>Try to do 2-3 sets of 5 to 10 w/ :60 rest. Can you do a few more than your last session?
20-25 min. Choose a flat to gently rolling hills course. Comfortable effort, Z2. Periodically check your run cadence. Aim for 21 (right foot) steps in 15 seconds.
40-50 min. Run at easy to moderate effort, start conservatively & build your effort over the course of the run. Mostly Z2.