Short easy long

Movement only

Time~37m

Distance5.5 km

DifficultyEasy

Route: Hills are welcome here, but CHECK THE DESCENT PROFILE before setting off, not just distance and pace. The week-2 long run carried 21.6 m/km — double what was prescribed — and put its steepest descent (~11%) at 8.9 km, which is where the lateral knee pain started. Steep downhill at the end of a long run is the single worst placement for it. Otherwise judge effort by grade-adjusted pace, not raw pace: on your usual terrain that is 10-15 s/km.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Ground you knowwithin reach of 5.5 km

5.5 km · flat, 5 m/km

steepest descent −11 m in km 3 · run once · best 6:14/km

5.4 km · rolling, 12 m/km

steepest descent −36 m in km 1 · run 2× · best 4:55/km

5.3 km · hilly, 21 m/km

steepest descent −6 m in km 4 · run once · best 5:29/km

5.7 km · steep, 29 m/km

steepest descent −16 m in km 3 · run once · best 6:48/km

Instructions

Easy

15–6 km very easy6:20–7:00 /km