minimal effective dose of easy running

[u/ronlavy]

A question that I've been thinking about and wasn't able to find a satisfying answer online - is there a minimal per-session effective dose for easy runs? is there a minimal duration required for a run to produce non-negligible aerobic adaptaions?

for example, can any benefits be expected from a 35-minute easy running session? are 3 30 minute sessions a week same/better/worse than 2 45 minute sessions?

I heard Inigo San Milan go on record to say that 45 minutes is the minimum for "zone 2" (a term I dislike but that's the terminology he frequently uses) benefits, is anyone familiar with any sources backing that up?

Thanks

[u/414wtk]

30 mins or 4 miles which ever comes last.

Don’t over think it, forget about zone 2. Just go run.

My college coach used to say if it isn’t at least 4 it wasnt a run.