Easy + strides easy

Aerobic base + mechanics

Time~34m

Distance5.3 km

DifficultyEasy

Route: Terrain doesn't matter, effort does. On a hilly route your raw pace will look slow — that is correct, not a bad day.

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 5.3 km

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

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

steepest descent −27 m in km 5 · run once · best 5:51/km

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

14 km easy6:10–6:45 /km

2Relaxed stride

3Walk or very easy jog

This week's easy slot is already done (w2_easy_pure on 2026-08-23) — marking this one replaces it.