3. Training truly easy

Easy running is not purposeless running; it is training at an intensity that maximizes aerobic adaptation.

Playbook

1. Objective: Build a strong aerobic base.
2. What to do: Slow down until conversation is comfortable.
3. How to do it: Use perceived exertion as the primary guide.
4. Frequency: Most training sessions.
5. Progress indicator: Feeling fresh at the end of runs.
6. Common error: Comparing pace with other runners.

Generic mini caseAn athlete slows easy runs and successfully increases weekly volume without injury.