Coach's Commentary
The last 5k on March 24th shows you put in a significant effort, hitting an average heart rate of 171bpm and a max of 196bpm. This intensity is excellent for building fitness, but it also highlights the critical need for true recovery. Your upcoming "W1 Run 3: Recovery" is perfectly timed to allow your body to adapt and rebuild, strictly emphasizing a very slow pace and keeping your heart rate well below 150bpm to facilitate this process effectively.
Today's Directive
Since your last run was 10 days ago, you're fresh and ready to tackle your next session.
- W1 Run 3: Recovery: This is a crucial session for adaptation, not performance.
- Duration: 20 minutes
- Pace: Very slow jog/walk. Seriously, if it feels too slow, you're probably doing it right.
- Heart Rate: Keep your HR strictly below 150bpm. Given your previous high effort, you might need to incorporate more walking than jogging to stay within this zone. Wear a heart rate monitor and prioritize this limit above all else.
- Focus: Easy breathing, active recovery, and preparing your body for future challenging workouts.
Up Next in Queue
Recov
W1 Run 3: Recovery
Long
W1 Run 4: Long Run
Base
W2 Run 1: Base Check
Hills
W2 Run 2: Hill Power
Run History
5.01
km
7:22
/km
171
bpm
36:55
time
3.51
km
7:16
/km
161
bpm
25:31
time