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If you are in Hastings Sunday Lou & Michelle (and possibly Jodie) could be doing a half marathon session that could be good for you. If not we can stick to the current plan. See you Monday!! Keep up the great work Allan.

Coach Simon๐ŸŠ

110 POINTS TARGET

110 Points

MONDAY

track

2-4-6-6-6-4-2 Pyramid

28 POINTS

2-4-6-6-6-4-2 Pyramid

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

Yes all went well , I think a quicker pace the usual . No niggles felt good
Pace was great. Sometimes I might say ease back a little as just wary we don’t want to pick up an injury so close to the races. But another great session so well done Allan.

Coach Simon ๐ŸŠ
28 Points

TUESDAY

squats

12 Mins Legs

4 POINTS

12 Mins Legs

Squats

2 x 45s

Calf Raises

2 x 30s

Glute Bridge

2 x 45s

Reverse Lunge

2 x 60s

Wall Sits

2 x 45s

12 minutes. That’s all it takes. 30s recovery between reps.

No problem
Well done Al ๐Ÿ’ช

Coach Simon ๐ŸŠ
4 Points

WEDNESDAY

me-1-post

70 Mins HM Tempo

48 POINTS

70 Mins HM Tempo

10 Mins WU @ Easy Pace

RPE: 3

70 Mins @ HM Pace

RPE: 6

10 Mins CD @ Easy Pace

RPE: 3

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

No Points for me , I did run all the time but promise I did run, but my watch stopped and I lost it . I did about 60 minutes until my watch run out , it has stopped giving me warnings , so at the moment I will charge it after 3days , I hope I will remember, I will probably get a new one .oh dear I have just seen my watch did keep the information , but of cause it didnโ€™t show what i carried on , very pleased with my overall pace. The slower pace was into a 15mph wind .i run for 90 minutes
Yeah pace looks good. You should run with myself (pacing sub 2) and the ladies again at HHM. Especially if you’ve done a decent time at Paddock Wood. There would really enjoy that I think. Well done Allan.

Coach Simon ๐ŸŠ
48 Points

THURSDAY

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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!”

FRIDAY

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home-workout

12 Mins Core

4 POINTS

12 Mins Core

Russian Twist

3 x 30s

Plank

2 x 45s

Dead Bugs

3 x 30s

Flutter Kicks

2 x 30s

Side Planks

2 x 15s

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

O/k
Well done Al!

Coach Simon ๐ŸŠ
4 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Had a warm up and down . A very strong park run , still a bit cold and people and dogs getting in the way.
Bloody dogs. But yes another good time and you’re well set to run a strong time at Paddock Wood. Well done Allan.

Coach Simon ๐ŸŠ
26 Points

SUNDAY

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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!”

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