One of those long Zone 2 runs I have learned to enjoy. Pop on a podcast learn something, look at the trees drifting by, and all the sudden it's over and you've burned like 700 calories or more.
DAY 3 — ZONE 2 RUN
Warm-up
Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery
Workout
Gradual ramp — 10 min
Steady run — 45 min
Cool-down walk — 5 min
HR target
126-132 bpm
Hard cap: 133 average
If Walt keeps pushing pace, use short control resets:
every 10 minutes, walk 30-45 sec if HR drifts too high
Finish
4 x 15 sec relaxed strides
Full walk-back recovery
Daily goal
This is truly aerobic
Better to undercook it than drift into gray-zone work
RESULTS: 135 bpm 55 minutes.