Adaptive Coach

Coach's Commentary

Your last 5k run, 19 days ago, showed a strong effort to cover the distance, but the average heart rate of 171 bpm indicates a very high intensity. Given this significant break, it's vital to approach your upcoming session as a true recovery. For 'W1 Run 3: Recovery', your absolute priority is to keep your heart rate *strictly* below 150 bpm, even if it means walking, to ensure proper adaptation and prepare your body for future efforts.

Today's Directive

W1 Run 3: Recovery
Workout: 20 minutes very slow jog/walk.
Execution Tips: This run is all about active recovery and building your aerobic base at a very low intensity. After a 19-day break and a high-intensity last run, it's crucial to stick to this. Prioritize keeping your heart rate *strictly* below 150 bpm – if it climbs, slow down to a brisk walk until it drops. This might feel frustratingly slow, but it's exactly what your body needs right now to adapt and prepare for future, harder sessions. Focus on easy breathing and gentle movement.

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

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