Morning Run

Funston

WVTC

You were naturally gravitating toward this 138-141 bpm range because that is likely your true aerobic ceiling.

### **The New Plan: Locked & Loaded**

We are now officially in the **Base Building Phase** with a verified aerobic ceiling of **141 bpm**.

**Your Zones:**

* **Aerobic Training Zone:** **131 – 141 bpm** (Your "bread and butter" for 80% of runs).
* **Recovery Zone:** **< 131 bpm** (For easy days or shakeouts).
* **Anaerobic/Speed Zone:** **> 155 bpm** (Allowed *only* on Tuesdays).

### **Your Training Instructions (Week of Jan 12, 2026)**

| Day | Workout | Adjusted Instructions |
| --- | --- | --- |
| **Mon** | **Rest** | Total rest. Let the body absorb the test effort. |
| **Tue** | **Track Tuesday** | **5 x 1 Mile** (1600m) on the track. 

 **Pace:** 6:20 – 6:30 min/mile. 

 **Recovery:** 2 min standing/walking. 

 **Note:** No HR cap here. Focus on form and speed. |
| **Wed** | **MAF Recovery** | **60 mins** easy run. 

 **Goal:** Keep HR **under 141 bpm**. Ideally, sit around 135 bpm to be safe. |
| **Thu** | **MAF Aerobic** | **60 mins** steady aerobic run. 

 **Goal:** Target the upper end (**135–141 bpm**) to maximize aerobic development. |
| **Fri** | **Rest** | Total Rest. |
| **Sat** | **Long Run** | **13 – 15 Miles**. 

 **Pace:** Run by feel, but keep HR strictly under **141**. You will likely find yourself running 8:15–8:30 pace comfortably. |
| **Sun** | **Recovery** | Optional 30 min shakeout or Rest. |

**Coach's Note:**
You mentioned you've been training for a long time without injury—that is your superpower. This higher heart rate allowance will make your daily runs feel less like a "shuffle" and more like real running, while still keeping you in the fat-burning zone.

Enjoy the rest day tomorrow. You've earned it!

Top Sports

Jon Herman

MAF Test

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Morning Run

Funston

Morning Run

Morning Run

WVTC

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