Coach's Commentary
Great work completing that 5K, even if it was a push! Your average HR of 167 and max HR of 189 suggest you were really working hard. For your upcoming 'W1 Run 4: Long Run', the goal is to finish fresh. This means deliberately holding back and truly utilizing the 4:00 run / 1:00 walk strategy to keep your heart rate in check and prevent hitting those high zones again.
Today's Directive
You haven't run in 9 days, so you're fresh and ready to go! Here’s your W1 Run 4: Long Run:
- Workout: Long Run - 5 KM Total
- Structure: Run 4:00 / Walk 1:00, repeated until 5 KM is completed.
- Execution Focus: Remember the 'finish fresh' goal. Given your last run's effort, start your running intervals at a noticeably easier pace. Focus on conversational pace where you can comfortably speak. Use the 1:00 walk breaks to actively lower your heart rate and recover. The aim isn't speed today, it's consistent effort and controlled pacing to build endurance without over-stressing.
Up Next in Queue
Long
W1 Run 4: Long Run
Base
W2 Run 1: Base Check
Hills
W2 Run 2: Hill Power
Recov
W2 Run 3: Recovery
Run History
5.02
km
6:57
/km
167
bpm
34:56
time
5.01
km
7:22
/km
171
bpm
36:55
time
3.51
km
7:16
/km
161
bpm
25:31
time