← Back to the plan
Easy 30-minute jog
Heart health · Running · 30 minA relaxed, conversational jog — the backbone of a healthy heart. If you're new to running, walk the middle whenever you need; it all counts.
How to do it
Keep it easy-moderate throughout: you should be able to chat in short sentences. Run-walk if that keeps it comfortable.
The session
- Warm-up5 min · easyBrisk walk into an easy jog.
- Steady jog20 min · moderateComfortable, conversational pace.
- Cool-down5 min · easyEase back to a walk.
Good to know
Pace check: if you're gasping, you're going too fast. Easy running done often beats hard running done rarely.