TODAY · TUESDAY · 19 MAY
PrescribedTempo
Tempo Run
Coach's note
This tempo targets your lactate threshold at 78-82% max HR. The 6 km sustained block at 4:45-5:00/km is your key quality session this week and will drive meaningful adaptation at week 14. Keep effort steady throughout: the last kilometre should feel like the same effort as the first. If HR drifts above 152 bpm in the first half, ease back. You can push the final kilometre if you still feel controlled and your legs are turning over cleanly.
Target Pace
4:45/km
Easy Pace
5:28/km
HR Zone
130–149bpm
Distance
10.0km
Fuel
Fuel upCarb up before your tempo session
Today's tempo run is your key quality session. Prioritise easily digestible carbohydrates 2-3 hours before heading out and stay well hydrated throughout the day.
Oats with banana and a drizzle of honey 2 hours before. Aim for 60-80 g carbs. Avoid high-fat or high-fibre foods that may cause GI issues.
For a 55-minute session sips of water every 15 minutes is sufficient. If effort is high and conditions are warm, consider a small gel at the halfway point.
Post-run: hit your protein window within 30 minutes. A recovery shake or Greek yoghurt with fruit works well to support muscle repair and glycogen replenishment.
Completed today
Morning Tempo Run
Distance
10.2km
Duration
55m
Avg Pace
5:02/km
Avg HR
148bpm
Elevation
320m
+0.2 km vs plan