Fat-loss running
A Simple Easy-Running Plan for Fat Loss
The best plan is boring enough to repeat. Use easy running as the base, then measure progress by consistency, recovery, and pace at the same effort.
Phase 1: Set the ceiling
Use the talk test, heart-rate zones, or a MAF-style cap to keep early sessions easy. Walking on hills is allowed if it keeps the effort controlled.
Phase 2: Build minutes
Start with short run-walk or easy sessions and grow weekly time slowly. Time on feet is the main training currency at this stage.
Phase 3: Support with nutrition
Do not rely on fasted running as a fat-loss requirement. Aim for sustainable eating, enough protein, sleep, and a routine you can keep.
Phase 4: Recheck monthly
Repeat a similar easy route every four weeks. If the same heart rate produces a slightly faster pace, your aerobic base is improving.
When to add intensity
After several consistent weeks, add small doses of faster work if recovery is good. Keep most weekly running easy.