45 minute progression run

Progressive aerobic run finishing at steady effort.

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 minutes should feel comfortably focused, like you’re working but still in control. Finish with the last 10 minutes at your goal half-marathon effort—strong, rhythmic, and sustainable, not a sprint. Keep the transitions gradual, and if needed, use the first 1–2 minutes of each new segment to ease into the next effort.