AF WEEK 19 DELOAD, Bonus workout, Engine

CONDITIONING:
Run 10km in 60min with the lowest average HR as possible. This is programmed to be done outdoors.

Overall RPE 3-4.

Tips: Start slower than you think Keep the first few kilometers very controlled. Control your breathing Stay relaxed—if breathing gets heavy, ease off. Hold a steady pace Avoid spikes. Smooth = lower heart rate.

Scaling: decrease the distance: 10km→6-9km