Easy Running Base
Eight out of ten workouts should feel easier than you want
Who it’s for
Starting to run or returning after a break.
How it works
About 80% of runs stay below the first threshold—at a conversational pace. The remaining 20% are genuinely hard. The most common pitfall for beginners is working in the middle zone: too hard to recover from, too easy to trigger adaptation. Crucially: a workout counts as hard in its entirety, not by minutes in a zone—otherwise the breakdown is fake.
Weekly layout
How load increases
The primary constraint isn't weekly volume, but single long run duration: it shouldn't exceed 110% of your longest run in the last 30 days. In a sample of 5,205 runners and 588,000 workouts, this exact spike predicted injury, whereas the classic 10% per week rule showed no difference in a randomized trial of 532 beginners (20.8% injuries vs. 20.3%).
Deload
Every fourth week: reduce volume by one third, keep only one hard day.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537