Adaptive Coach

Run 18 of 30 60% Complete

Coach's Commentary

It's great to see you ready to resume your plan! Your last 5k run, though 37 days ago, showed a solid effort with an average heart rate of 163 bpm. Given the significant break, your body will need a gentle reintroduction to running; for your upcoming 8km long run, focus purely on consistent effort and completing the distance comfortably rather than chasing pace.

Today's Directive

Today's Scheduled Run: W5 Run 4 - Long Run (8 KM Total) using a Run 5:00 / Walk 0:30 interval structure.
Execution Tip (CRUCIAL after your break): Start your 5-minute running segments at a very easy, conversational pace. The primary goal is to re-establish your running routine and comfortably complete the 8 KM.
Listen to Your Body: Use the 30-second walk breaks actively to recover and keep your heart rate in a comfortable zone. Do not hesitate to extend walk breaks if you feel fatigued, or even reduce the total distance slightly if needed, prioritizing a positive and injury-free return.
Focus on Reacclimation: This run is about rebuilding your base and getting back into the rhythm. Your sub-30 5k goal will follow as consistency returns.

Up Next in Queue

Long W5 Run 4: Long Run

Base W6 Run 1: Base + Strides

Thresh W6 Run 2: Goal Pace

Recov W6 Run 3: Recovery

Run History

Recov 02 Sep

5.01 km

7:24 /km

163 bpm

37:08 time

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