Easy run at conversational pace — this one is about loosening up, not pushing. The timer walks the whole session: a walk-into-jog warm-up, the run, a walk to settle, left-foot work, then the heel-and-knee strength moves. Press start once and follow it through.
Strength form notes are on the prevention page. For the left-foot work: wall passes, rolls, touches — quality over speed.
progression. keep it easy — you should be able to talk the whole way. the only thing to build here is time on your feet: add a few minutes to the easy run before you ever add pace. if you can’t hold a conversation, you’re running the wrong session.
background: how much training is too much?