2-Mile Run: Hard Conditioning or Light?

Hey everyone. I’ve been reading the forever book and considering switching to prep school or 5’s pro,5x5 FSL template. I’m currently doing boring but big and can feel myself being run into the ground as I planned to do a 13 week challenge but from reading forever I think I need a better template. With that said I want to focus on some conditioning which is why a three day a week layout is what I’m considering. In forever Jim has a 5’s pro,5x5 FSL and mentions hard conditioning. I don’t have any equipment for conditioning besides a treadmill and farmer walks.

My plan was to run prep school or 5’s pro, 5x5 FSL. Run one of those templates for three days a week and run on the treadmill for 2 miles once or twice a week. Every nice night (as long as it’s not raining hard) I walk with my wife, kids and dog which is like a light conditioning to me.

My question is would running 2 miles once to two days a week be considered hard conditioning or light conditioning?

That depends entirely on your level of conditioning and how well you tolerate running. I think in Forever he says something to the effect of, “light conditioning will help you recover, hard conditioning will create more need to recover.” Personally, I put any sort of running into the hard conditioning category because of its effect on my hips and back. I’m also 200 pounds and not coordinated, so it could be totally different for you.


This was such a much nicer way of saying exactly what I was going to say.


I was raised to (VERY) strongly favor diplomacy over other means. Growing up I always thought my parents were smart. As I age more, I’m realizing I was likely raised by geniuses.


I by no means try to kill myself when I do the 2 miles and it is more of a jog/interval thing. I don’t really notice any recovery issues from running. My lifting has always taken priority over other activities so if I plan to do cardio before my next lifting day and I feel like it will drain me or cause issues for the next workout I’ll skip it. I wasn’t sure as Jim suggests light conditioning and to some that means no prowlers, sleds, stairs that kind of stuff.

A simple way to measure your conditioning is a HR monitor.

For me, a ‘light’ session is anything between 30-60min with HR between 125-140bpm

Soon as my HR ticks over 145+ then it’s gonna be in the hard bracket no matter the length of time.


I have a Fitbit that I use to track my fitness activities and it does show heart rate. I tend to push myself for a bit to what they call peak, roughly 160bpm’s and then ill let my heart rate go back to around 125bpm before firing back up to the cardio setting which is around 140-150 I believe

I’d probably classify that as ‘hard’ then, just given the interval style, even if it doesn’t feel that way

Yeah should be totally fine (unless very heavy or running with major intensity/5 min mile pace etc)

Run two miles the day before your squat workout. If squats feel easier than normal the running is light conditioning. If the squats feel more difficult it is hard conditioning.


Idk if it’s legit, but this makes so much sense to my simple brain :joy: love it

Fixed that for you lol


post lockdowns I can only face conditioning on the Granma bike or mayyybe 6 mins on the rower superset with 20 mins dumped on a plyobox trying to not to throw up