Runner · Masters (age 46) · Threshold rebuild
Threshold: 3:57/km (from 4:31)
The goal
Return to sub-4:00/km threshold pace after two soft-tissue injuries in 14 months.
What we changed
Raised Body Battery quality-session threshold to 65 (not 55). Rebuilt at 88% Zone 1–2. Quality sessions spaced 72h apart. Added 2× structured strength per week. GCT asymmetry monitored — two compensatory patterns corrected in weeks 3–5.
Illustrative outcome
Achieved 3:57/km threshold by week 11. First injury-free threshold block in two years. HRV baseline stabilised 12ms above entry point.
Before → After
| Threshold pace | 4:31/km | → 3:57/km |
| HRV 14-day avg | 41 ms | → 53 ms |
| Injury-free weeks | 0 (prior 12wk) | → 12/12 |
Illustrative scenario only. The identifier, sessions, and before/after values are examples, not athlete records or performance evidence.
Want the same data-driven approach?
Your race deserves the same level of preparation.
SportPlan builds adaptive training from your own Garmin and Strava data. Your response and outcomes will depend on your starting point, consistency, recovery, and context.
Start training free