Cardio & conditioning
Easy run (30 minutes)
Week 9 of our Couch to 5K plan and the easy runs of our 10K and half marathon plans. Easy means conversational: if you're down to short sentences, slow down or walk for a minute. Most of your running should feel like this. The player times 30 minutes; the plan's phases set 20 to 45.
Warm-up
- Treadmill jogging2 minIntermediate · Quads, Calves, Glutes · 3D demoVery easy, building into the runEasier: Treadmill walkingHarder: Sprint intervals
Easy run
- Treadmill jogging30 minIntermediate · Quads, Calves, Glutes · 3D demoFull sentences. 10K plan: 30 to 40 min. Half marathon plan: 35 to 45 min. Optional extra runs: 20 to 35 min. Paths and trails count: walk the steep bitsEasier: Treadmill walkingHarder: Sprint intervals
Cool-down
Stretches (optional)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Standing hip flexor stretch (split stance)30 s each sideBeginner · Hip flexors, Quads · 3D demoHarder: World's greatest stretch
Tips
- Check after 5 minutes: say a couple of sentences out loud. If that's hard, slow down.
- Heart rate zones from age formulas can be well out for you; the talk test is enough, as our zone 2 guide explains.
- On a hot day, run early, go slower and take water. Dizzy, sick or very hot? Stop, get somewhere cool and drink.
- Some days your legs feel heavy. An easy run is still worth it, just slower.
- Our marathon, 5K and Hyrox training plans use this run too, and their phases set each week's minutes.
- Stop for chest pain, dizziness or unusual breathlessness. Call 999 in the UK or 911 in the US for chest pain that feels tight or heavy, or spreads to your arms, neck or jaw.
- With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
- Strength training plan for runners
- Couch to 5K plan: walk to run in 9 weeks
- 10K training plan for beginners: 5K to 10K in 8 weeks
- Half marathon training plan for beginners: 12 weeks
- Marathon training plan for beginners: 18 weeks to your first marathon
- 5K training plan: run a faster 5K in 8 weeks
- Hyrox training plan for beginners: 12 weeks to your first fitness race
Guides that recommend it
Find more moves like these
More cardio & conditioning
HIIT workout at home
A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.
20 minIntermediate10 movesNo equipment
Plyometric workout
An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.
30 minAdvanced8 movesA bench or box, A stepEasy cardio workout
A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the easy run (30 minutes) take?
About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 6 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.