Running Analytics

Build the habit · 20–30 min · 3–5 km · HR 125–140 · RPE 4

1. 1.5 min brisk walk to warm up
2. 2.20–30 min easy jog or run/walk (RPE 4 — conversational pace)
3. 3.HR target: 125–140 bpm if tracking
4. 4.5 min walk cool-down — no stopping abruptly
5. 5.Tip: if you can't speak in full sentences, slow down