Illustrative scenario · ATH-R17
Runner · Half Marathon
Threshold pace: +9%
Duration: 8 weeks
The goal
Break 1h40 while keeping training compatible with full-time work.
What we changed
Rebuilt weekly load distribution, added threshold intervals with HR caps, and tightened recovery control from Garmin trends.
Illustrative outcome
Race simulation improved by 11:24 and athlete completed race at 1:39:12.
Before → After
| Threshold pace | 4:27/km | → 4:03/km |
| Resting HR | 53 bpm | → 49 bpm |
| Missed key sessions | 3/month | → 0/month |
Illustrative scenario only. The identifier, sessions, and before/after values are examples, not athlete records or performance evidence.
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