Adaptive Coach

Run 7 of 30 23% Complete

Coach's Commentary

Great work on your last 4k effort! Maintaining an average heart rate of 161 bpm for that duration demonstrates a solid commitment to building your aerobic base, which is exactly what we need. For your upcoming 6k Long Run, focus on maintaining a similar controlled effort, utilizing the run/walk structure to build sustained endurance for your sub-30 5k goal.

Today's Directive

Today's your day for W2 Run 4: Long Run! The plan is 6 KM total, executed with 4:30 minutes of running followed by 0:30 seconds of walking.
Based on your last run's performance, aim to keep your effort sustainable and conversational during the running segments, letting the walk breaks be a true recovery. This will help you cover the increased distance effectively and build critical endurance without overexerting yourself.
Remember to warm up properly before starting and cool down with some gentle stretches afterwards.

Up Next in Queue

Long W2 Run 4: Long Run

Base W3 Run 1: Base Volume

Hills W3 Run 2: Hill Strength

Recov W3 Run 3: Recovery

Run History

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