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We dig into why easy running can feel tougher than hard sessions and why slowing down is often the most important training skill. Ken Graham shares practical coaching advice on effort, motivation, plateaus, and recovery so runners can improve without obsessing over data. 
• easy runs as discipline and recovery, keeping the effort genuinely comfortable 
• walk run approach for complete beginners, building fitness and strength safely 
• heart rate zones as a tool with limits, factoring in heat, sleep, stress and illness 
• running by feel, learning perceived effort and occasionally ditching the watch 
• staying motivated midweek, adjusting timing, fuelling and training structure 
• dealing with a 5K plateau, making training more specific and iterating changes 
• using social media to teach simply, the work behind creating helpful content 
• favourite interval sessions, solo running versus group accountability 
• rest days as essential for adaptation and mental freshness 
All my athletes, at least one, if not two days of complete rest a week 

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