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9:41

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Thursday, April 3

Morning, Sam

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Today

Easy 45 min

You slept 6h20 and logged heavy legs. I kept today easy so Saturday's session still lands.

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Body state

7 min ago

68

Running low

Sleep 6h20 · HRV 12% below your baseline

This week

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Work through it in order, with the timer and the target in front of you.

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9:41

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Middle distance · Today

Thursday threshold

22:14 elapsed

Block 2 of 5

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Warm-up

15 min · easy jog + drills

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4 × 6 min threshold

90 sec easy between

Back squat

4 × 6 · 225 lb

Romanian deadlift

3 × 8 · 155 lb

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Cool-down

10 min easy

Finish block 2

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Today’s work, inside the bigger plan.

See the phases, races, progress, and changes that connect one session to the next.

Season · 20 weeks

Week 10 · Build

Base

Weeks 1–5

Build

Weeks 6–12

Race

Weeks 13–17

Reset

Weeks 18–20

Week 10 · Build

Load reduced after two high-fatigue check-ins.

You reported high fatigue on Monday and Wednesday. The plan eased Thursday to protect adaptation and keep the quality sessions intact.

Adjustment: Thursday 60 → 40 min.

Mon

45 min easy

Done

Tue

6 × 20 sec strides

Done

Wed

45 min easy

Done

Thu

40 min easy

Adjusted

Fri

Rest or mobility

Planned

Sat

75 min steady

Planned

Sun

Core + mobility

Planned

Train on your own. Bring your coach in when you want.

Train independently, or invite your coach into the same plan, feedback, and history.

Coach view · Jamie Lee

Today, 7:18am

45:02

Duration

5.91 km

Distance

7:37 /km

Avg. pace

Athlete note

Felt smooth and controlled. Good aerobic work.

Coach reply

Nice session. Keep the same easy effort tomorrow.

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