Adaptive Coach

Coach's Commentary

Excellent work completing your last 5k! While your average heart rate (167 bpm) was quite high for the pace, it shows you were putting in a strong effort. For your upcoming Long Run, focus on managing that effort; keep your perceived exertion lower, especially during the 4-minute running segments, to truly finish feeling fresh as planned.

Today's Directive

Today, you're fresh and ready for Week 1 Run 4: Long Run!
The plan is 5 KM Total, using a 4:00 running and 1:00 walking interval.
Based on your last run's high heart rate, actively dial back the intensity on your running segments; you should be able to hold a conversation.
Remember, the focus here is to finish strong and fresh, not to hit a specific pace.

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

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