My/Exercise/Body/Plan/D1-Long-Run

• Saturday — Day 1: Long Run

  • Run for 45–60 minutes at an easy, steady conversational pace. Keep enough energy for Sunday's legs. Brisk walking, cycling, or the elliptical can substitute when needed.
  • If that duration is beyond current capacity, start with 15–20 minutes and add a few minutes in weeks that feel comfortable. The chapter's eventual range is 45–75 minutes.

  • Easy run: 45–60 minutes

    • Exercise/Body/Cardio/Easy Run

      • Easy Run

        • Practice running at a steady conversational pace to build aerobic endurance.

        • Setup

          • Wear running shoes and pick a route or treadmill without steep hills. Start with a few minutes of brisk walking.

        • Practice

          • Run with short, quick, relaxed steps and land under the body. Hold a pace at which full sentences are still possible. Slow down or walk briefly when breathing rises past that point, then resume.

        • Dose and Progression

          • Duration and frequency follow the training plan. Begin with a duration that ends with energy left over, then add a few minutes in weeks that feel comfortable, keeping the pace conversational.

        • Cues and Variations

          • Successful practice feels steady and repeatable from start to finish. Pain that changes your stride, or breathing too hard to speak, means slow to a walk. Brisk walking, cycling, or the elliptical at the same effort can substitute.

        • Sources

          • Person/Andrew Huberman/Book/26/Protocols places a long, steady endurance session on Day 1 of the weekly plan.
  • Part of My/Exercise/Body/Plan.