running

6 illustrative running training scenarios showing how adaptive coaching could respond. These are examples, not athlete records or measured outcomes.

Runner · Half Marathon

Threshold pace: +9%

Race simulation improved by 11:24 and athlete completed race at 1:39:12.

Marathon: 3:27:14 (sub-3:30)

Completed race at 3:27:14. First sub-3:30 in four marathon attempts. No mid-race pace collapse in the final 8km.

Threshold: 3:57/km (from 4:31)

Achieved 3:57/km threshold by week 11. First injury-free threshold block in two years. HRV baseline stabilised 12ms above entry point.

10K: 42:18 (pre-pregnancy PR: 42:56)

Completed 10K at 42:18, 38 seconds faster than her pre-pregnancy PR. Zero pelvic-floor symptoms throughout. Resumed weekly speed work by week 14.

10K: 49:14 (age-group podium)

49:14 official 10K — first age-group podium in 5 years. Threshold pace held steady at 4:55/km. Zero soft-tissue flare-ups across the build.

First continuous 5K: 31:42

Completed 5K continuously at 31:42 in week 9. No injuries. Reported "loving it" in week-12 follow-up and immediately enrolled in a 10K plan.