Easy + strides quality

Fresh legs

Time~36m

Distance5.6 km

DifficultyModerate

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): threshold 5:03–5:15 · 1K reps 4:40–4:50 · 400s 4:22–4:35 /km — trust these over the printed bands.

Ground you knowwithin reach of 5.6 km

5.5 km · flat, 5 m/km

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

5.7 km · steep, 29 m/km

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

5.4 km · rolling, 12 m/km

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

5.7 km · flat, 2 m/km

steepest descent −6 m in km 5 · run once · best 5:46/km

Instructions

Easy

14–5 km easy6:15–6:50 /km

Intervals × 4

2Relaxed stride

3Full easy recovery