Adaptive Coach

Run 15 of 30 50% Complete

Coach's Commentary

Great work on your last run! Clocking over 53 minutes and 7.5km with an average HR of 164bpm shows strong endurance and effort, especially considering it was a week ago. This solid performance sets an excellent foundation for your upcoming W5 Run 1: Extension, where the focus will be on maintaining a continuous effort to further build your aerobic capacity.

Today's Directive

Today's plan is W5 Run 1: Extension! Aim for 40 minutes of continuous running. Focus on a steady, comfortable pace where you can hold a conversation – this is key for building your aerobic base. Remember to walk steep hills only as instructed, using these segments to manage your effort and recover before continuing.

Up Next in Queue

Base W5 Run 1: Extension

Thresh W5 Run 2: Threshold

Recov W5 Run 3: Recovery

Long W5 Run 4: Long Run

Run History

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