Guide to Your Workout Types

Your program is built from multiple kinds of workouts: Run Workouts (easy, long, and key workout), Strides, and Movement Sequence.

Run Workouts

  • Easy runs: build your aerobic base at a comfortable, conversational effort. They make up most of your training and are the foundation everything else sits on.

Easy Run workout card: Cardio, planned 45m, RPE 4, Est. 4.2 mi, build aerobic base

  • Long runs: build endurance through more time on your feet, gradually extending what your body can handle.

Long Run workout card: Cardio, planned 40m, RPE 4, Est. 3.8 mi, build endurance

  • Key workouts: your higher-intensity or more structured sessions, built around your current fitness, biggest limiter, and goal.

Key workout card: Mixed - Level 2, planned 27m, RPE 7, with timed interval sets

Strides

  • Short, relaxed pickups in speed that sharpen turnover and form without the fatigue of a hard workout.

Strides workout card: planned 4m, 5 sets of 30 sec strides / 30 sec rest

Movement Sequence

  • Mobility, activation, and drill work built around your run form and movement screen results.

Movement Sequence card: planned 10m, Mobility, Activation, Drill and Cue

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