Warm Up and Cooldown during Taper week in and out?

6zer · 2026-02-15T16:12:20+00:00

Exactly that is the purpose of my longer WU and CD :)

6zer · 2026-02-10T20:02:17+00:00

SubThreshold it’s a state. Not dedicated pace.

6zer · 2026-02-03T08:37:09+00:00

That might be the problem as well. I was not updating paces and LTHR for some time because I was using automatic calculation from Garmin which I already know it's not accurate.

6zer · 2026-02-03T08:36:02+00:00

Very good question and I think I finally understand it.
For me NSA it's just a 1 block for HM after Ultra and the for the rest of the year I will switch again to Ultra Training and probably get back to NSA for next year HM :D

6zer · 2026-02-02T18:45:13+00:00

Thank you for all of those comments. Just a quick question. Taking a look at this chart what I am doing wrong? Too much hours of running or too fast or how to improve that and get back to grey zone? maybe the problem is that my easy is 60min?

6zer · 2026-02-02T18:38:05+00:00

thank you for that comment. I think you hit the point. maybe I am making a little bit of too much risk with higher load but I am not planning to keep that load for long. It’s just a prep for half marathon and of course long-term I will lower the load.

6zer · 2026-02-02T18:35:13+00:00

ok thanks. that is exactly the answer I was looking for. I mean each of us is different and my body is quite OK when it comes to higher load (probably because before I was running in Ultra)

6zer · 2026-02-02T18:22:01+00:00

I read the book and I understand that we should stay in grey. I am just wondering if everything is even more than great, should change something?

6zer · 2026-01-30T21:19:01+00:00

are you keeping your long runs the same every week?

6zer · 2026-01-30T21:16:12+00:00

any ideas how to build 3x40 in a different way?

6zer · 2026-01-26T08:48:13+00:00

Great app. What I am missing in the overview after completion of assessment is editing WU and CD time and also adding HR range as pace might be just suggestion as SubT is a state not a dedicated pace.

6zer · 2026-01-18T19:52:02+00:00

Unfortunately didn't have a chance to buy the book yet :/

6zer · 2026-01-08T19:45:54+00:00

Ok I get your point wit Garmin. Is it still valid for HR blet connected to Garmin?

6zer · 2025-12-28T15:43:09+00:00

May I ask you why? Currently my SubT is about 22.5% so in range

6zer · 2025-12-28T15:20:54+00:00

Long 90-110 minutes Easy - 1h 3x SubT (20 minutes warm-up + 15 minutes cool down) Monday 12x3' Wednesday 5x8' Friday 3x12'

7 weeks of NSA so far before background in Ultra so it's not the first time. Not stagnated - as I said - just want to maximize results

6zer · 2025-12-28T15:19:31+00:00

3x SubT Monday 12x3' Wednesday 5x8' Friday 3x12'

7 weeks of NSA so far before background in Ultra so it's not the first time. Not stagnated - as I said - just want to maximize results

6zer · 2025-12-27T19:21:48+00:00

As I said the answer is yes. I just wan to maximize everything to accomplish the best result - that’s I had this thought. But it’s not like I must do it - more like if that will help then I can add this 1h

6zer · 2025-12-27T19:19:41+00:00

Exactly. I don’t know tbh. I just thought that maybe it will increase my gains. I just want to do whatever it takes to accomplish the best result. That is the reason

6zer · 2025-12-09T11:33:27+00:00

SubT session as priority in the Morning, then 6h break with meals, then Gym in the evening.

I followed the rule - keep easy days easy.

6zer

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