The aerobic-efficiency baseline is now established. The programmed 30-minute benchmark was completed very consistently: the first 15 minutes covered 2.329 km at approximately 6:26 /km with about 151 bpm average HR, while the second 15 minutes covered 2.343 km at approximately 6:24 /km with about 153 bpm average HR.
Across the complete benchmark, 4.672 km were covered at approximately 6:25 /km with an average HR of about 152 bpm. Despite the second half being slightly faster, heart rate increased by only about 2.8 bpm. Pace-adjusted aerobic decoupling was approximately 1.2%, indicating a stable cardiovascular response at this intensity.
The session felt comfortable throughout and legs remained normal. The 186 bpm activity maximum occurred later during easy running rather than during the benchmark and included abrupt short-lived HR increases without corresponding pace increases, so it should not be used as evidence of physiological strain in the benchmark.
The long post-benchmark segment was incorrectly labelled as a cooldown in the previous prescription. Its intended purpose was easy aerobic volume to complete the long run; future workouts should identify such a segment as easy running rather than a prolonged cooldown.
Both initial reference measurements are now available: the October 8 controlled 5K performance baseline and today's fixed-pace aerobic-efficiency baseline. Baseline testing is complete and structured development training can begin.
Takeaway. Baseline testing is complete. Begin the development phase on Tuesday with controlled threshold-oriented work. The weekly structure should now use Tuesday for development, Thursday for aerobic/economy work and Sunday for endurance, with Saturday remaining a running rest day.
Next step. Threshold Introduction — 3 x 8 min. Begin the development phase with controlled tempo intervals.