Adaptive Coach

Run 16 of 30 53% Complete

Coach's Commentary

Good work on that recent 5k effort! Your average pace of ~6:41/km with an average HR of 169 bpm indicates a strong effort, showing you're pushing hard in your sessions. As you gear up for your Threshold run, be mindful that the target pace of 6:15/km will be a significant step up in intensity, demanding focused effort to sustain that 'uncomfortable' feeling.

Today's Directive

You're fresh and ready for your next challenge! Today, focus on the 'W5 Run 2: Threshold' session.
Warm-up: Begin with 10 minutes of easy jogging, gradually picking up the pace.
Threshold Intervals: Execute 3 x 5 minutes at an 'Uncomfortable' effort. Aim for the 6:15/km pace, but prioritize the *effort level*. If 6:15/km feels like an all-out sprint, adjust slightly to maintain a pace you can sustain for 5 minutes, where talking in full sentences is difficult.
Recovery: Take your full 2 minutes of walk rest between each threshold interval. This is crucial for performance in the next rep.
Cool-down: Finish with 10-15 minutes of easy jogging and stretching.
Remember to stay hydrated and fuel appropriately for this demanding session!

Up Next in Queue

Thresh W5 Run 2: Threshold

Recov W5 Run 3: Recovery

Long W5 Run 4: Long Run

Base W6 Run 1: Base + Strides

Run History

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