Run 16 of 30
53% Complete
Coach's Commentary
Your recent 5k run at a 6:41/km pace with an average heart rate of 169 bpm provides a solid foundation. The upcoming 'Uncomfortable' threshold pace of 6:15/km will demand a noticeable step up in effort compared to that, likely pushing your heart rate into a higher zone. Prepare mentally for a challenging session where consistency at the target pace is key.
Today's Directive
- **W5 Run 2: Threshold** is scheduled and you're well-rested! This session is designed to significantly improve your speed endurance.
- **Warm-up:** Begin with 10 minutes of easy jogging, gradually increasing your pace to prepare your body.
- **Threshold Intervals:** Execute 3 x 5 minutes at an 'Uncomfortable' pace, targeting 6:15/km. Based on your last run, expect this to feel significantly harder, pushing your heart rate well above 169 bpm. Focus on maintaining this challenging pace for the full 5 minutes each time.
- **Recovery:** Use the 2-minute walk rests to recover adequately before the next interval.
- **Cool-down:** Conclude with 10-15 minutes of easy jogging and some light stretching. Your goal is to feel like you could hold that 6:15/km pace for a little longer, but not much.
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
5.02
km
6:41
/km
169
bpm
33:34
time
7.52
km
7:03
/km
164
bpm
53:05
time
5.01
km
6:38
/km
170
bpm
33:16
time
7.01
km
7:26
/km
166
bpm
52:10
time
5.01
km
7:20
/km
153
bpm
36:47
time
6.51
km
7:21
/km
155
bpm
47:55
time
4.02
km
7:00
/km
165
bpm
28:09
time
6.01
km
6:54
/km
165
bpm
41:30
time
3.21
km
7:25
/km
157
bpm
23:47
time
4.01
km
7:10
/km
161
bpm
28:47
time
5.01
km
7:17
/km
165
bpm
36:32
time
3.20
km
6:51
/km
163
bpm
21:59
time
4.01
km
7:05
/km
168
bpm
28:24
time
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