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 video is worth your time, and we’ve distilled the essentials so you can get started right away. For the complete picture, watch the full video.

Key Points:

• Create a strong base by ramping up your weekly mileage gradually—avoid jumping straight into high volume.
• Start with short, easy runs (around 1 mile) and add a bit more each day, giving your body time to adjust.
• Prioritize consistency and recovery—think stretching and easy-effort days—rather than sudden mileage jumps.
• This approach builds fitness over a couple of months, not in a matter of weeks.

Workout Example:

• Monday: 1 mile at an easy pace (feel relaxed, then stretch).
• Tuesday: 2 miles at a conversational effort.
• Wednesday: 1 mile, keeping it comfortable.
• Thursday: 3 miles at your natural pace.
• Friday: 1 mile to finish the week.
• Stick with the pattern, adding more distance as your body adapts week to week.

Closing Note: Try this straightforward progression and watch your fitness and confidence grow together. Use the Pacing app to dial in the speeds for your current fitness level, and gradually build toward longer runs. Get out there and enjoy it!

References

• Day 1 - YouTube (YouTube Video)