Adaptive Coach

Run 6 of 30 20% Complete

Coach's Commentary

Coach's Note: Outstanding effort on your recent 5K, covering the distance despite a challenging heart rate. Your average HR of 165 bpm, peaking at 176 bpm, indicates a very high-intensity effort, bordering on threshold, for that pace. This makes your upcoming recovery run absolutely critical for adaptation and preventing overtraining.

Today's Directive

W2 Run 3: Recovery (25 min very slow, pure Zone 1/2)
Given your last run's high heart rate, today's recovery is paramount. Focus intently on keeping your heart rate in Zone 1-2 (roughly 114-133 bpm for your age, but listen to your body).
Expect the pace to feel incredibly slow, perhaps even needing to walk at times, and that's perfectly fine. This isn't about speed; it's about active recovery to prepare your body for harder efforts later in the week.

Up Next in Queue

Recov W2 Run 3: Recovery

Long W2 Run 4: Long Run

Base W3 Run 1: Base Volume

Hills W3 Run 2: Hill Strength

Run History

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