Foundation runs are the bread-and-butter of any running program, no matter what your goal is. Through steady, moderate efforts they establish a foundation of basic aerobic fitness that you can then build on with other types of runs. This foundation run calls for 45 minutes of steady running in zones 1 and 2, and includes helpful form tips and other advice in addition to workout instructions. It can be done on any kind of route, from flat to hilly, pavement to dirt.
Workout Heart Rate Zone Graph