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⚡Coach's Assessment
VO2 Max 44 · PB 2:10:00 · Target 1:52:00 requires ~8:33/mi pace. Aggressive but achievable over 22 weeks. Do not overreach in first 4 weeks. Z2 HR 115–159 bpm · Tempo 9:00–9:15/mi.
📈Training Roadmap
CURRENT
Base Building
Wk 1–6
Aerobic foundation & load mgmt
LOCKED
Strength Endurance
Wk 7–12
Tempo & threshold work
LOCKED
Race Specific
Wk 13–18
Race-pace intervals & LSD
LOCKED
Taper & Peak
Wk 19–22
Reduce volume, sharpen speed
⚡Week 1
Mar 23 – Mar 29Mon Mar 23Rest
Tue Mar 24Tempo Build
4 mi: 1 warm-up, 2 mi @ 9:05/mi, 1 cool-down
Thu Mar 26Aerobic Run
5 mi easy, keep HR strictly under 159 bpm
Sat Mar 28Long Slow Distance
8 mi, keep HR strictly under 159 bpm
Komi CoachBaseline Assessment3 runs · 17.6 mi this week. Intensity skewed high — Run 3 exceeded Z2 ceiling (159 bpm). Cadence 168–172 spm is solid. Main weakness: intensity discipline.
Tomorrow Tempo Build: after 1 mi warm-up, hold 9:05/mi strictly. Your recent pattern is going out too fast — fix that tomorrow.
If HR goes above 170 should I keep going?
Drop pace immediately above 170. Base phase builds aerobic capacity — not testing limits. One blow-up hurts more than one easy day.
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Biomechanical Load
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The Verdict
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