Plan language should help you understand a session. When a plan supplies a more specific definition, use that definition.

Effort words

Easy: comfortable, controlled effort with room to talk in sentences. Slow down or use walking breaks to keep the intended effort.

Conversational: another description of effort with room to speak in sentences. The talk test is relative to the person and conditions; it does not prescribe a pace.

Steady: purposeful, controlled work between easy and hard. Read the session instructions for its exact place.

Comfortably hard or threshold: focused effort that remains controlled, with short phrases possible. It is not an all-out effort.

Race or event effort: an effort chosen for the event and your preparation. It is not automatically maximum effort, and RGN plans do not invent a personal pace for you.

Session words

Warm-up: gentler movement at the beginning of a session. In RGN Training, check whether it is already included in the listed time or distance before adding anything.

Cool-down: gentler movement at the end. Again, read whether it is included.

Interval: one repeated work period in a session. Intervals include the work, the easier recovery and the number of repeats. They do not automatically mean sprinting.

Recovery interval: the easy movement or rest between work periods. Follow its stated duration and effort.

Fartlek: changes of effort within an outing. In current RGN plans, these changes are controlled rather than all-out.

Tempo: sustained or broken blocks of comfortably hard running, surrounded by easier running.

Long outing or long run: the longest scheduled outing in that plan week. “Long” is relative to the plan, not a universal distance. Walking breaks may be welcome.

Recovery run: a short, easy outing whose purpose is low-demand running between other work. Rest can be more appropriate when you are not recovered.

Rest day: no scheduled running. Optional gentle everyday movement is a choice, not another required workout.

Run-walk: running and walking used deliberately in the same outing. The plan may set the intervals or leave breaks to you.

Plan words

Starting requirements or readiness: what the plan assumes you can already do and the routine you already have. It is specific to that plan and is not medical clearance.

Foundation or base: a period that establishes regular, manageable work before later demands. The exact meaning comes from the plan.

Build: a period where the plan develops distance, time or focused work. It does not mean every week must be greater than the last.

Cutback or easier week: a planned reduction in demand to interrupt a longer build. It is part of the schedule.

Taper: a reduction in training before an event. It is not last-minute compensation for missed work.

Session frequency: the number of scheduled running days in a week. Other demanding activity still matters when judging the whole week.

Private plan copy: a member’s stable copy of a Training template, with dates, progress and notes. It is separate from the public template and from Pathway reading progress.

Your next step: return to the session that brought you here and read its full instruction using these definitions. If “easy” is the difficult part, continue with Understand your effort.