Adaptive Coach

Run 17 of 30 56% Complete

Coach's Commentary

After a significant break of 49 days since your last run, it's crucial we approach your return thoughtfully. Your previous run, a 6km effort with an average heart rate of 166 bpm and a max of 185 bpm, suggests you were pushing quite hard. This next session, a scheduled 'Recovery' run, is perfectly timed to re-introduce your body gently to movement, ensuring you focus on a truly 'very slow' pace to build foundational fitness once more.

Today's Directive

Next Scheduled Run: W5 Run 3: Recovery
Goal: 30 minutes very slow
Coach's Tips for Today:
Given the long break, today isn't about pace; it's about re-establishing consistency and feeling. Aim for an extremely gentle pace, even slower than what you might typically consider 'easy'. Keep your heart rate significantly lower than your previous average (aim for Zone 1-2, roughly 120-135 bpm), focusing on maintaining a comfortable conversational pace where you can easily sing. Don't hesitate to incorporate walking breaks if needed. This run is solely to get your body moving again, not to push any limits.

Up Next in Queue

Recov W5 Run 3: Recovery

Long W5 Run 4: Long Run

Base W6 Run 1: Base + Strides

Thresh W6 Run 2: Goal Pace

Run History

Thresh 17 Jun

6.07 km

7:26 /km

166 bpm

45:12 time

Base 12 Jun

5.02 km

6:41 /km

169 bpm

33:34 time

Long 31 May

7.52 km

7:03 /km

164 bpm

53:05 time

Speed 27 May

5.01 km

6:38 /km

170 bpm

33:16 time

Recov 24 May

7.01 km

7:26 /km

166 bpm

52:10 time

Long 20 May

5.01 km

7:20 /km

153 bpm

36:47 time

Recov 17 May

6.51 km

7:21 /km

155 bpm

47:55 time

Hills 12 May

4.02 km

7:00 /km

165 bpm

28:09 time

Base 10 May

6.01 km

6:54 /km

165 bpm

41:30 time

Long 08 May

3.21 km

7:25 /km

157 bpm

23:47 time

Recov 05 May

4.01 km

7:10 /km

161 bpm

28:47 time

Hills 03 May

5.01 km

7:17 /km

165 bpm

36:32 time

Base 01 May

3.20 km

6:51 /km

163 bpm

21:59 time

Long 29 Apr

4.01 km

7:05 /km

168 bpm

28:24 time

Recov 18 Apr

5.02 km

6:57 /km

167 bpm

34:56 time

Hills 24 Mar

5.01 km

7:22 /km

171 bpm

36:55 time

Base 11 Feb

3.51 km

7:16 /km

161 bpm

25:31 time