Week 1, session by session.

One week from the plan, so you can see the shape of it. In the app each session adapts to your tests and your readiness on the day.

Day	Session	Type	Time	Rate
—	30min Z2 SteadyHR 70–80% · Pace 2k+14–18s	z1	30 min	18–20 spm
Mon	5×5min Z3 / 2.5minHR 80–85% · Pace 2k+8–12s	z3	5 min	20–22 spm
Tue	40min Z1 RecoveryHR 60–70% · Pace 2k+20–24s	z1	40 min	16–18 spm
Wed	4×6min Z3 / 3minHR 80–85% · Pace 2k+8–12s	z3	6 min	20–22 spm
Thu	Rest	rest	—	—
Fri	45min Z2 SteadyHR 70–80% · Pace 2k+14–18s	z1	45 min	18–22 spm
Sat	60min Z1-Z2 LongHR 65–78% · Pace Easy	z1	60 min	16–20 spm

Start tomorrow.

Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.