Coach's Commentary
It's been a little while since your last run, which showed a strong effort with an average heart rate of 171. While that intensity is great for developing speed, it's vital to balance it with dedicated recovery and aerobic work. Your next run is designed to do just that, ensuring you build your base effectively by keeping your heart rate strictly below 150 BPM.
Today's Directive
You've had a significant rest period since your last run, so you're fresh and ready to tackle the next session with a clear focus on recovery. Let's get you back on track with:
- W1 Run 3: Recovery (20 minutes very slow jog/walk)
- Strict HR Zone: Given your previous high-intensity effort, it's crucial to keep your heart rate *strictly below 150 BPM* for the entire duration. This is not a speed run!
- Pace Yourself: Don't hesitate to walk if you need to, to maintain the prescribed heart rate. The goal here is aerobic development and active recovery.
- Listen to Your Body: Enjoy the feeling of easing back into your routine after your break.
Up Next in Queue
Recov
W1 Run 3: Recovery
Long
W1 Run 4: Long Run
Base
W2 Run 1: Base Check
Hills
W2 Run 2: Hill Power
Run History
5.01
km
7:22
/km
171
bpm
36:55
time
3.51
km
7:16
/km
161
bpm
25:31
time