4 Lesson 4 / 4 lessons
Review Progress and Move Forward
Progress is a pattern across several weeks, not one watch score.
What this lesson solves
Use trends to decide whether to hold, build, or add intensity.
Repeat a comparable run
Every four weeks, compare a similar route using effort, heart rate, pace, and recovery.
Change one variable
Add time or a small amount of faster work only when the easy base remains stable.
Put it into practice
- Repeat a similar easy route every four weeks.
- Compare effort, heart rate, pace, recovery, and weekly consistency together.
- Hold, add minutes, or introduce a small amount of faster running based on the trend.
Ready to move on when
At a similar effort, pace or comfort improves while recovery and weekly consistency remain stable.
Avoid this mistake
Body weight and watch scores fluctuate. Use several weeks of comparable observations instead of reacting to one result.