Green: target corridor toward each checkpoint (W = NSM week, P = Pfitz week) · bars/dashes: checkpoint targets, highlighted = next · dotted line: today · Prediction: glide path to 3:00 (flat in NSM, steeper in Pfitz), open dot = Eindhoven result · 5K: faint line = Garmin 5K predictor, dots = test results
Pfitzinger key sessions 25 Jan – 18 Apr 2027 · P = Pfitz week
MP run — pace at MP heart rate
—
LT tempo — pace in LT band
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10K tune-up
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Dashes: session target · dots: your result (green = target met) · dashed line: sub-3:00 level (MP 4:15/km = 3:00 ÷ 42.2 km; LT ≈ 15K–HM race pace ≈ 4:00/km; 10K 38:35 from the Pfitzinger equivalence table). End points are grounded, intermediate targets are an interpolated path toward them. MP runs are run on HR, so pace at MP-HR is the measure; only the quality laps count.
All checkpoints
Checkpoint
Date
VO2max
Endurance
Run. economy
Weight
Test
Threshold
Pfitzinger focus: LT and MP pace trending faster
Sub-T pace & HR — per session
Average rep pace and time-weighted rep HR. Fitter = faster pace at the same HR.
Rep paceAvg rep HR163–172 bpm
LT & MP pace — trend
Threshold and marathon-pace blocks from the active training block only — no VO₂max bleed-through
Lactate thresholdMarathon pace
Sub-threshold sessions
NSM core: controlled, never hard — every rep inside the band
Date
Session
Reps
Rep volume
Pace
Avg HR
Time in band
Per rep (peak lap HR)
in bandabove — too hardbelow — still ramping upRep bar height = peak lap HR
Fitness & race outlook
load, and where the numbers say you'd finish today
Training load
Fitness (CTL) vs acute load (ATL) from Garmin
— CTL
— ATL
— form
— ACWR
— effort (Strava)
Race predictions
Garmin's estimate from current fitness data
Marathon predictionSub-3:00 goal
Block comparison
same week, NSM block vs. the Pfitzinger block
Fitness (CTL)
Weight
LT pace
NSM blockPfitzinger block
Not available yet — this fills in week by week once the Pfitzinger block starts (Jan 25), comparing each week against the same week in the NSM block.
Running form
running dynamics over the active block
Leg balance trend
Left/right ground contact balance — goal <2% asymmetry from 50/50
Cadence & GCT
Cadence target: ~170 spm on easy and long runs, 180 spm at marathon pace
Cadence (spm)GCT (ms)170 / 180 target
Build
volume, intensity, long run progression
Weekly volume
Kilometers per training week
RunPlanned in Garmin
Intensity mix
Time-in-zone distribution — goal ~80% easy
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easy
Long run progression
Longest run per week — distance (bars) and avg HR (line)
DistanceAvg HR
Upcoming 7 days
Planned workouts from Garmin
Recent runs
Last 7 activities
Date
Name
Dist
Pace
HR
Today's readiness
—/100
HRV
Overnight HRV vs baseline
Resting heart rate
RHR over recent weeks
Sleep
Duration per night
Week summary
This week at a glance
Sleep debt
Cumulative shortfall, last 7 days vs 7.5h/night goal