I want to run faster… but I can only run twice a week. Good news: that’s actually enough if you train with intent. Most people don’t need more running. They need structure, recovery, and consistency. Here’s a simple 2–4 week framework that works for busy life 👇 Run 1 – Quality / Speed control 10–15 min easy warm-up, then one of the following (rotate weekly): • 6×2 min steady / 2 min easy • 5×3 min steady / 2 min easy • 4×4 min steady / 2 min easy • or 20–25 min controlled tempo Finish with an e
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Should you run when you’re sore? Short answer: sometimes yes, sometimes no. The difference matters. 🟢 Run if it’s: – General soreness (DOMS) – Tight but warming up as you move – Both legs feel the same – Pain stays ≤ 3/10 and doesn’t change your form Easy pace. Shorter run. 🔴 Don’t run if it’s: – Sharp pain – One-sided pain – Getting worse as you run – Changing how you move – Tendon or joint pain that doesn’t warm up That’s not “being soft”. That’s being smart. Most people get this wrong. They
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