Workout detail
45 minute progression run
45 min · 7.8 km
Progressive aerobic run finishing at steady effort.
Session flow
45 min · 7.8 km
progression
Progression run
Progression map
Segment 1
20 min · Easy
Segment 2
15 min · Steady
Segment 3
10 min · half marathon
Coaching explanation
Run 45 minutes as a smooth progression: 20 minutes easy, 15 minutes steady, then 10 minutes at half-marathon pace. Start relaxed and controlled, then gradually lift effort without forcing it. The first 20 minutes should feel conversational; the middle 15 should feel comfortably focused; the final 10 should be strong but sustainable, like controlled race rhythm. Keep the transitions gradual, not abrupt.
Easy: relaxed breathing, light stride, stay conversational
Steady: slightly quicker but still controlled, no strain
Half-marathon pace: smooth, purposeful, sustainable effort
Progress gradually; do not surge
Finish feeling strong, not emptied