Sunday, Jun 14, 2026
TaperRun: taper easy + strides + mobility (no heavy strength)
Run
Intensity
Mostly Z2; tempo segments Z3-Z4 when scheduled
Workout Segments
Warm-up
10 min
Easy jog
Easy run
25 min
Easy Z2
Strides
5 min
4×15s strides, full recovery
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