Each run’s pace scaled to your usual heart rate, so a hard day and an easy day are
comparable. Dots are runs; the line is the week’s median. The band is
half-marathon pace — the destination, not the plan.
Quality miles
Miles inside a run at tempo pace or faster, plus miles at least 5% quicker than easy
that fall short of it. Strava splits by the mile, so 800 m repeats average in with
their recovery jogs and land in the lighter tier. Labels are the plan’s speed sessions.
Weekly volume
Minutes, not miles — the plan prescribes durations, so that is the unit that can actually be over or under target.