45 min Easy Aerobic Run
A 45 minute run in the easy aerobic zone, the everyday session that builds endurance and helps you absorb the harder workouts of the week.
- Duration
- 45 min
- Distance
- 8.1 kmestimated
- Effort
- 46
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Gentle jog, warm up | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic, calm breathing | 35 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
In a well-built training week, most of the running is easy. These runs develop capillaries, mitochondria and the muscular endurance that faster sessions rely on, and they do it at a load the body can repeat day after day. Forty-five minutes is a common length for intermediate runners on their regular easy days.
Start with ten minutes at a very gentle jog, then run 35 minutes in your easy zone. Keep the breathing calm and the effort steady. On a hilly route, slow down on climbs so the heart rate stays in the zone. It should feel like a pace you could hold for well over an hour.
Place easy runs between your quality sessions. If your legs are heavy from the previous workout, stay at the lower end of the zone or turn the run into a recovery run.
Tips
- Run with a friend at a pace where both of you can talk.
- Keep the effort even, the last ten minutes should feel like the first.
- Add four short strides at the end once or twice a week.
Good for10kHalf marathonGeneral fitness
Season phaseBaseBuildAny time