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  • Coaching
  • Tips
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  • PBs
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  • Blog
  • Team🍊
    • Login
    • Dashboard

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Back on the team. Great to have you back. The dashboard has changed slightly. I don’t reach out on a Monday anymore. Instead if the schedule needs tweaking just click “How does the schedule look” at let me know. I’ll then get a notification. What I do offer is daily feedback if you want. Some tell me what they do on their rest days, others rarely reply. The more feedback the better in my opinion. Any questions about the changes just ask and if you need to make any tweaks to this weeks schedule just let me know. You’re paid up until Jan as well.

Coach Simon🍊

95 POINTS TARGET

MONDAY

kick-boxing

Kick Boxing

15 POINTS

Kick Boxing

As per instructors.

It’s great to find a session that you enjoy and Kick Boxing can compliment running to some degree.

TUESDAY

track

20 x 30 Second Intervals

18 POINTS

20 x 30 Second Intervals

10 Mins WU

Zone 2: Easy

30 Seconds Fast

Zone 7: 3K

30 Seconds Easy

Zone 2: Easy

x 20

10 Mins CD

Zone 2: Easy

RPE is the best area to focus on, 3-4 effort for the easy 30s and then push 7-8 on the quicker 30 seconds.

WEDNESDAY

kick-boxing

Kick Boxing

15 POINTS

Kick Boxing

As per instructors.

It’s great to find a session that you enjoy and Kick Boxing can compliment running to some degree.

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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philippa-wide

80 Mins Run

24 POINTS

80 Mins Run

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

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