‘This plan is designed ... 10 minutes easy jogging at 60% effort. Main Set: 40 minutes at 60% effort. include 5 x 1-minute faster segments (80-85%) with 2 minutes easy running between (60%).

Winter is a wonderful time of year for a maintenance running plan! Whether you just ran a half or full marathon (congrats!) or you have worked all year to PR in other distances, backing off a bit ...