Sunday, Apr 05, 2026
Recovery + tri rebaseRun: recovery jog/walk + light mobility
Run
Intensity
Mostly Z2; tempo segments Z3-Z4 when scheduled
Workout Segments
Easy jog/walk
35 min
Keep it very easy; walk hills if needed
Strides (optional)
5 min
4×10s relaxed strides only if legs feel fresh
Mobility / cool-down
35 min
5–10 min easy walk + hips/ankles + foam roll quads/calves
Equipment Needed
running shoes (trail preferred)
Weather Alternatives
Run alternative:
Treadmill: match time; steady parts at 1–3% incline; hill reps at 4–8% incline.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2