Adaptive Coach

Run 8 of 30 26% Complete

Coach's Commentary

Your last run showed good effort, but your average heart rate of 157 bpm was a little high for an 'easy' effort, especially with the upcoming Base Volume run targeting under 155 bpm. This suggests you were pushing a bit too hard for true aerobic development.

Today's Directive

W3 Run 1: Base Volume: Today's focus is on building your aerobic foundation. Your goal is 35 minutes of easy running, followed by 4x20-second strides.
Execution Tip: Based on your last run's heart rate, it's crucial to *deliberately slow down* today to keep your heart rate strictly below 155 bpm. This might feel much slower than you're used to, but it's vital for effective easy-zone training. Focus on a relaxed, conversational pace.
Strides: After your easy run, find a flat stretch. Gradually accelerate to about 90% of your max speed for 20 seconds, maintaining good form, then walk or jog slowly back to recover.

Up Next in Queue

Base W3 Run 1: Base Volume

Hills W3 Run 2: Hill Strength

Recov W3 Run 3: Recovery

Long W3 Run 4: Long Run

Run History

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