skip to content

Search

Post-Adaptive Phase: Strategic 8-Week Build

Summary of Strategic Build Phase (Jun 11 – Aug 6)

After completing 17 weeks of Garmin Coach Adaptive (100 runs, 700km), I’m implementing an 8-week progressive build focused on quality over quantity. This phase addresses the missing elements from the previous cycle while preserving the aerobic base.

Key Objectives

  • Restore CNS balance: 3x/week maximum to protect testosterone levels
  • Fill training gaps: Structured sprints and hill work (completely absent in previous 17 weeks)
  • Progressive loading: Start conservative, build to race-ready intensity
  • Smart recovery: Walk breaks as a tool, not a weakness

Training Zones (Based on LTHR 175, Max HR 190)

  • Z1: 105-140 bpm (Recovery)
  • Z2: 142-150 bpm (Base)
  • Z3: 152-161 bpm (Tempo)
  • Z4: 163-165 bpm (Threshold)
  • Z5: 166-191 bpm (VO2max/Speed)

Phase Structure

Weeks 1-2: Restart

  • Tempo intervals with walk breaks
  • Short hill introductions
  • Base maintenance at true Z2

Weeks 3-4: Power Development

  • Sprint work begins (6x100m)
  • Threshold intervals introduced
  • Progressive runs added

Weeks 5-6: Full Intensity

  • VO2max sessions (5x800m @175-185 bpm)
  • Sprint pyramids
  • Tempo/threshold combinations

Weeks 7-8: Peak & Test

  • Race-pace specificity
  • 5K time trial target: sub-21:50

Critical Warm-up Protocols

Tempo/Threshold Sessions:

  • 10-15min @Z2 + 3-4x100m strides
  • Total session: 40-50min

VO2max/Sprint Work:

  • 15-20min progressive (Z1→Z2→Z3) + dynamic drills
  • Total session: 50-60min

Hill Sessions:

  • 10-15min to hill base + 3x30s practice runs
  • Total session: 40-45min

Recovery Indicators

  • Green light: HRV >110, RHR <42, legs feel springy
  • Yellow light: HRV 100-110, modify intensity
  • Red light: HRV <100, recovery day only

Expected Outcomes

  • Restored speed/power (missing from high-volume phase)
  • Maintained aerobic base (VO2max 51+)
  • Improved hormone profile (testosterone recovery)
  • Strategic readiness for next training cycle

Lessons Applied

This phase represents training maturity — knowing when to push and when to preserve. After 3 years of Garmin Coach experiments, this custom approach balances what worked (consistency, structure) with what was missing (power, recovery, life balance).

The goal isn’t just another PR — it’s sustainable performance as a tool for life.