Adaptive Coach

Run 17 of 30 56% Complete

Coach's Commentary

It's been quite a break since your last run, 50 days to be exact! Your previous 6km run, at a 4:27/km pace with an average HR of 166, was a strong effort at the time. However, after such a long gap, it's vital to approach your upcoming W5 Run 3: Recovery with a completely fresh perspective on 'very slow' to ensure you're truly rebuilding fitness gently and effectively.

Today's Directive

Your next scheduled run is W5 Run 3: Recovery – 30 minutes very slow. Given the long break, your fitness will have reset somewhat. Forget about pace completely for this one. Your only goal is to keep your heart rate firmly in Zone 1-2 (an easy conversational pace where you can sing a song). If that means walking for portions or all of it, that's perfectly fine. Focus on enjoying the movement and re-establishing that easy aerobic base.

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