After you're warmed up, run at a "conversational effort" for the bulk of the run, working in some "striders" during the middle of the run (see instructions below). Warm down at the end.

WHAT ARE "STRIDERS"?
After you are warmed up (broken a light sweat), find a good 100-meter straightaway where you can do some acceleration striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-12 acceleration striders with the wind at your back. Start off easy and gradually pick up your pace until you're at full speed. Hold it for up to 8 seconds (no more than 10 seconds). Then wind it back down. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Do an easy 200-300 meters or 2-3 minutes between each strider or until you feel fully recovered and ready for the next one. Don’t worry about heart rate on these.


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“Conversational” Zone
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Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).

Do this workout at an "easy" effort. The aim is recovery and to feel fresh at the end.

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“Easy” Zone
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Easy nose-breathing effort. You should be able to comfortably breathe through your nose and tell a long story to someone next to you without needing to slow to catch your breath. Breathing is barely above walking breathing rate.

Do this workout at an "easy" effort. The aim is recovery and to feel fresh at the end.

----------------
“Easy” Zone
----------------
Easy nose-breathing effort. You should be able to comfortably breathe through your nose and tell a long story to someone next to you without needing to slow to catch your breath. Breathing is barely above walking breathing rate.

After you're warmed up, do this workout at a "conversational effort"; then warm down.

---------------------------
“Conversational” Zone
---------------------------
Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).

After you're warmed up, do this workout at a "conversational effort"; then warm down.


---------------------------
“Conversational” Zone
---------------------------
Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).