Adaptive Coach

Run 7 of 30 23% Complete

Coach's Commentary

Your last run showed great effort, with your average heart rate hitting 161 bpm over 4km. This indicates you were working hard, which is valuable for building fitness. As you approach your 6km Long Run, the focus will shift to sustaining a more controlled, aerobic effort to build endurance without overreaching.

Today's Directive

Next Scheduled Run: W2 Run 4: Long Run
Goal: 6 KM Total, using your 4:30 Run / 0:30 Walk intervals.
Coach's Tip: Given your high heart rate in the last session, prioritize keeping your effort in a comfortable, conversational zone (aim for Zone 2-3, roughly 130-150 bpm) during the run segments. If your heart rate climbs too high, don't hesitate to slow your pace significantly or even extend your walk interval slightly to recover. This run is about building your aerobic base, not hitting a specific speed.

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