Adding VO2 Max intervals and longer tempo efforts. Building speed endurance with alternating 800m reps and continuous tempo runs.
Sub-20 Probability
low confidence — Week 5
Next checkpoint: Mid-phase check — ~21:30 (10 May – 16 May) · in 2 weeks
20 min continuous tempo at 5:00–5:15/km. 10 min warmup, 10 min cooldown.
Easy 5km. Stay in Z2 (134–146 bpm), conversational pace. Indicative pace ~5:30–6:00/km.
9–10km at easy-moderate pace (5:30–6:00/km). Stay in Z2.
30–45 min cycling session. Recovery intensity — aim for Peloton HR Zone 1–2. Pick a power zone endurance or recovery ride, not low impact.
30–45 min cycling session. Moderate intensity — aim for Peloton HR Zone 2. Can push into Peloton HR Zone 3 if feeling good.
30–45 min strength session (legs/upper/core rotation).
Runner will switch to a flatter parkrun for future checkpoints. Ruchill (92m elevation) adds too much noise to measure true flat-course progress. Flat-course data from W8 onwards will allow more accurate probability assessments.
Claude — Week 5 — 4/4/2026
All 26 easy run templates updated to be HR-led (Z2, 134–146 bpm) with indicative pace as secondary guidance. Runner's actual easy pace (~5:43/km at HR 141) was well ahead of original conservative estimates. Phase-level easy paces also recalibrated: P1 5:40–6:15, P2 5:30–6:00, P3 5:20–5:50, P4 5:20–5:50. Future phase indicative paces are projections and will be re-calibrated after checkpoint data.
Claude — General — 3/13/2026
Updated all HR zones to match Apple Watch (Karvonen method, max HR 185, resting HR 59). Z1: <133, Z2: 134–146, Z3: 147–158, Z4: 159–171, Z5: 172+. Applied across all 73 session templates and the Zone table.
Claude — Week 1 — 3/3/2026