Runflow

Shape a session by cadence, fill it from the analysed pool, then listen against a metronome to check it actually runs.

steps per minute
your normal easy-run cadence

Any recent run in Garmin, Strava or Apple Watch shows this as Cadence.

Recovery
150
Easy
158
Steady
168
Tempo
176
Intervals
182

This session

33:30
Recovery150 SPM6:00
Easy158 SPM15:30
Intervals182 SPM12:00

36% hard (tempo and above). Coaches generally aim for about 20% hard across a whole week.

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