Foundational Easy Run
Workout - Foundational Easy Run
- 5min @ 10'00''/mi
- 0.0mi @ 12'00''/mi
- 5min @ 10'00''/mi
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Intro: Here’s a breakdown of Day 1 from Seth James DeMoor’s program. The essentials so you can get started. Watch the full video for the rest.
Key points:
- Build a base by ramping up weekly mileage gradually. Don’t jump into high volume.
- Start with short, easy runs (around 1 mile) and add a bit each day so your body can adjust.
- Prioritize consistency and recovery (stretching and easy days) over sudden mileage jumps.
- Fitness builds over a couple of months, not weeks.
Workout example:
- Monday: 1 mile at an easy pace, then stretch.
- Tuesday: 2 miles at a conversational effort.
- Wednesday: 1 mile, comfortable.
- Thursday: 3 miles at your natural pace.
- Friday: 1 mile to close the week.
Stick with the pattern, adding distance as your body adapts week to week.
Closing note: Try this progression and use the Pacing app to dial in speeds for your fitness.
References
- Day 1 - YouTube (YouTube Video)