Run the distance on the road, track or treadmill.
How it’s done
- Run tall, relaxed shoulders.
- Land under your hips.
- Keep a pace you can hold for the whole workout.
Coaching tips
Breathe through the nose and mouth. Start slower than you think.
Scaling options
Row or bike instead, shorter distance.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.