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Mixed-pace run

Manage weight · Running · 45 min

A longer run kept mostly moderate, with regular brisk pushes to lift the energy burn and add a little fitness. High volume, sustainable effort.

How to do it

After warming up, run 5 minutes moderate then 2 minutes brisk, five times over. Keep the moderate blocks genuinely rolling.

The session

45 minutes total
EasyModerateVigorous
  1. Warm-up5 min · easyWalk into an easy jog.
  2. Moderate & brisk5 × (5 min moderate / 2 min vigorous)Cruise the moderate blocks; lift to brisk for the shorter ones.
  3. Cool-down5 min · easyEase down to a walk.

Good to know

Cardio is one side of the coin — pair it with steady food habits, and know that being active protects your heart whatever the scale says.