Walk / run recovery

Low stress

Time~35m

Distance4.2 km

DifficultyEasy

Route: Flat and short. Nothing to prove here.

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 4.2 km

steepest descent −14 m in km 4 · run once · best 6:14/km

steepest descent −8 m in km 1 · run once · best 5:47/km

steepest descent −23 m in km 2 · run 2× · best 4:50/km

steepest descent −7 m in km 5 · run once · best 4:48/km

15 min walk

24 min easy run

31 min walk

45 min walk

This week's recovery slot is already done (w3_rec_jog on 2026-08-26) — marking this one replaces it.