Easy Run 60 min — LISS
Sixty minutes of continuous easy running at conversational pace — pure aerobic base with no intervals — that builds capillary density and fat-oxidation capacity.
Sixty minutes of continuous easy running at a conversational pace — pure aerobic base with no intervals or surges — that builds capillary density and fat-oxidation capacity. It's a low-intensity Zone 2 effort you could sustain while holding a full conversation.
The session at a glance
- Focus: cardio
- Intensity: low
- Duration: 60 minutes
- Equipment: running-shoes
The protocol
- Easy continuous run — 60 min. Zone 2, conversational, nose-breathing optional.
Why this works
- Builds capillary density. Sustained low-intensity running drives the capillary growth named in the description.
- Fat-oxidation capacity. Zone 2 effort trains the body to use fat as fuel, the second adaptation in the data.
- Aerobic base. A continuous conversational run with no surges develops the aerobic foundation other sessions build on.
How to scale it
- On tired days, shorten the run from 60 to 40 minutes while keeping the easy pace.
- Slow down rather than speed up if you can no longer hold a conversation — pace, not distance, is the target.
- Build duration gradually if 60 continuous minutes is new to you.
Related protocols
Sources
AgeGen workouts cite authoritative landing pages, not anecdote. If a claim isn't in the linked source, we don't make it.
