Progression Run - 40 Minutes

Effort Levels: Warm-Up/Cool-Down: RPE 2-3 First Third: RPE 4 Second Third: RPE 5–6 Final Third: RPE 7–8 Run 30 minutes total for the main set. Begin with 5–10 minutes of easy jogging at a relaxed, conversational effort (RPE 2-3), followed by dynamic warm-up exercises.

Divide the 40-minute run into three equal parts.

Run the first section at a relaxed, comfortable pace (RPE 4). Breathing should feel steady and controlled. Gradually increase effort during the second section to a steady, moderate pace (RPE 5–6).

Breathing will become more noticeable, and conversation will be limited to short phrases. For the final section, run at a strong, comfortably hard effort (RPE 7–8), close to goal half-marathon pace. This should feel challenging but controlled — not an all-out sprint.

Finish with at least 5 to 10 minutes of easy walking or jogging (RPE 2-3), followed by stretching to aid recovery.