Had to take Sunday’s long run off due to a family issue. Back on track today. Half marathon training wk2 day 1: 4 miles/6.5km easy pace plus 5 minutes warm up and cool down. Average pace 7:32 min/km, average hr 157 bpm, rpe 3/4 #running #halfmarathontraining #easyrunning #corosrunning #runsky

first chance of a run since the weekend and a trip to the gym for some more base building km’s #running #easyrunning #adidasrunning #corosrunning #runchat #runsky

Decided to set a baseline for future runs, hoping to see some improvement ready for next years races. 30 minutes zone 2 with 5 minutes warm up. Hr up towards the end on a final climb but on the whole managed to keep within the limits #running #easyrunning #zone2running #corosrunning #runsky #runchat

Starting off the weekend with an easy paced zone 2 run with some 30 second strides thrown in for good measure #running #easyrunning #zone2running #strides #corosrunning #runchat #runsky

After yesterday’s speed session, a recovery run was the order of the day and another session on the treadmill. 45 minutes in zone 1 keeping hr around LT1 for the workout. Got back home and my wife said do you want to for a meal? Errr yeah! #running #recoveryrunning #easyrunning #runchat #runsky

Easy paced 45 minutes done plus a few 30 second reps to finish the workout off.
6.87 km at 6:33 min/km average hr 154 bpm. #running #easyrunning #strides #corosrunning #runchat #runsky

Easing back into things with 8k in zone 2 plus 5 minutes cool down walk to complete an hours workout. #running #easyrunning #corosrunning #runsky #runchat

And that’s the 10k training over, an easy pace 5k on the treadmill with 5 minutes warm up and cool down to make up 6k in total. Just a shakeout run to do on the day before the race on Sunday. #running #10ktraining #easyrunning #corosrunning #runchat #runsky

Aerobic Endurance Treadmill Run, 5 minutes warm and cool down at 8kph
(7:30 min/km), 60 minutes at 8.5 kph (7:04 min/km) Hr 102-154 bpm average 143 bpm
Music: Amaranthe #running #treadmillrunning #easyrunning #corosrunning #runchat #runsky

This unpredictable weather meant another trip to the gym for 30 easy minutes plus some strides to finish off with. 5 min at 7:30 min/km, 30 min at 6.19 min/km, 4x30 seconds at 4:29 min/km with 1 min rest and 5 min 7:30 min/km. HR 96-170 bpm #running #easyrunning #strides #corosrunning #runsky

Some easy treadmill minutes this afternoon, kept pace at 9kph (6:40 min/km) after a 5 minute warm up. HR ranged from 131-161 bpm so crept a little into zone 3. Finished the session off with a 5 minute jog cool down #running #treadmillrunning #easyrunning #runsky #runchat

Some easy treadmill minutes at the gym this morning, pace set and off we go. #running #treadmillrunning #easyrunning #corosrunning #runchat #runsky

A nice easy pace jog round the block, hr up a bit on the inclines but on the whole all good today #running #easyrunning #sundayrun #corosrunning #runchat #runsky

Another easy pace run done but with some 30 second hill strides to finish off with. Went with pace and feel today but making sure heart rate didn’t stray too much #running #easyrunning #hillstrides #corosrunning #runsky #runchat

Taking things easy after yesterday’s speed session and a relaxing 30 minute hr zone 1 recovery run with 5 minutes warm up and cool down walk #running #recoveryrunning #easyrunning #corosrunning #runsky #runchat

Another easy pace run done, almost all in zone 2 apart from a minor excursion of about 10 seconds into zone 3 so on the whole a good solid aerobic base workout #running #easyrunning #adidasrunning #playing In Flames - Whoracle #runsky #runchat

Some easy miles ran this morning, main objective was to keep hr in low part of zone 2 but allowing some leeway for any hills #running #easyrunning #zone2running #adidasrunning #runchat #ukrunchat #runsky

A nice and slow 10k done keeping hr around 140 bpm (aerobic threshold/LT1) and feeling fantastic #running #easyrunning #slowrunning #adidasrunning #feelinggood #runsky #runchat

Last minute decision to go for an evening run. 10 min warm up, 40 minutes zone 2 and 5 minutes cool down, 8k, 55 minutes average pace 6:52 min/km, average hr 143 bpm #running #easyrunning #zone2running #adidasrunning #runsky#runchat

5k zone 2 easy run today, proper bread and butter stuff getting the job done #running #easyrunning #dailyrun #adidasrunning #runsky#runchat

A runner in tights and a sweatshirt runs diagonally across the frame on a dirt path lined with trees in the peak of autumn foliage. The sun is rising or setting directly behind the runner, creating a diffuse glow.

Easy runs aren’t “junk miles” or just “recovery runs.” They’re a core pillar of fitness.

They build adaptations you can’t get from harder efforts — like new capillaries and mitochondria (the powerhouse of the cell!).

#easyrunning #runningcoach #trainingtips

Wasn’t expecting to go out for a run today but luck was on my side so shoes laced up and out for an easy pace jog round #running #easyrunning #polarrunning #runchat #runsky

Midweek easy pace zone 2 run 10 minutes warm up 30 minutes zone 2 and 5 minutes cool down #running #easyrunning #adidasrunning #runchat #runsky

Easy pace 50 minute zone 2 run. Heart rate slightly up towards the end on an incline but apart from that all good #running #easyrunning #slowrunning #adidasrunning #runchat #runsky

Had a couple of days off with some family stuff so today’s run was very cathartic. #running #easyrunning #5krun #adidasrunning #runsky #runchat

30 minutes easy run in zones 1 and 2, the main aim to not go in zone 3 so it was a huge bonus for breaking 30 minutes for 5k at a lower heart rate too #tunning #easyrunning #5krun #adidasrunning #runchat #runsky

6.45km/4 easy miles today to make April’s monthly distance up to 172 km/107 miles, a little less than planned but that’s ok. #running #easyrunning #zone2running #adidasrunning #runchat #runksy

40 minutes zone 2 easy run was the choice for today. You’ve got to mix your running up to give variety so a slower run today building on the aerobic base and tomorrow or the day after, a more faster effort depending on what life throws your way #running #easyrunning #adidasrunning #runsky #runchat

30 minutes recovery was today’s planned run, managed to keep both hr and pace nice and slow which was good considering the route was quite undulating. #running #recoveryrun #slowrunning #easyrunning #adidasrunning #runsky #runchat

Selfie wearing backwards baseball cap, Bose sunglasses blue t shirt with shaggy grey beard

Map and run stats of route taken

Run stats average pace 6:26 minutes per km, 665 kcal average and max speed 9.3 and 11.3 kph elevation gain and loss 30m average and max heart rate 147 and 160 bpm

Rundown of kilometre splits with elevation and average heart rate

Easy pace 40 minute loop, pace slightly higher than anticipated but heart rate in a good place today and only rose when going up some inclines but still within parameters set #running #easyrunning #adidasrunning #runsky #runchat