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Choose DayπŸ‘‡

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

Forget what anyone has ever said or says this week to you, even your own head, as we can be dicks to ourselves sometimes. The only person you need to listen to is your coach. And I believe in you. “You can do this” remember my voice when it gets tough, as it’s not going to be easy, but doing hard shit is so much rewarding than completing easy tasks. So keep going, believe in yourself like I do. I’ll be there at the end to cheer you in. Remember how far you have come to get to this point. And of course be yourself, make us all happy with your smile and positivity. Any issues with the schedule just shout. Let’s GO!!!

Coach Simon🍊

121 POINTS TARGET

121 Points

MONDAY

track-simon

HM Timed Taper

25 POINTS

HM Timed Taper

10 Mins WU @ Easy Pace

RPE: 3

2 x 12 Mins @ HM Pace

RPE: 6

5 x 1 Min @ 3k Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.

A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.

Felt good today πŸ‘ŠπŸΌπŸ§‘
So pleased to hear that. When (as it’s likely to happen) this week those doubts creep in, just remind yourself how well you’ve done, how you are stronger and better prepared than ever before and even scream in your head “I CAN DO THIS”. Because you can. I know you can. Great session and hats off for the best celebration I have ever seen.

Coach Simon 🍊
25 Points

TUESDAY

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!”

Felt good no achy legs and knee feels ok
Glad to hear that Chrissy

Coach Simon 🍊

WEDNESDAY

gym-workout

Chrissie's Gym Sesh

4 POINTS

Chrissie's Gym Sesh

KettleBell Swings

3 x 10 (12kg)

Farmers Walk

3 x 60s (9kg)

Seated Row

3 x 10 (31kg)

Ab Crunch

3 x 10 (26kg)

Leg Press

3 x 10 (36kg)

Great gym session
Awesome work Chrissie. Feels good right when you smash out a session like this? Another thing to remind yourself of ahead of Sunday how much stronger you will be because of all this gym work.

Coach Simon 🍊
15 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

50 Mins Run

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

Treadmill run …. Felt good
Bish. Bash. Bosh.

Coach Simon 🍊
15 Points

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!”

Yay rest day xx
Gotta luv a good rest day.

Coach Simon 🍊

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!”

Think I may have forgotten how to run lol πŸ˜‚
🀣🀣🀣

Coach Simon 🍊

SUNDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

Half Marathon

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

Hot one πŸ₯΅ but I got round and really pleased to gain a pb coming along the seafront I had a few doubts I could do it but just dug deep! Thank you for believing in me
You did great. Even more important that the PB was you lifted everyones spirits again. The sparkles were a great idea. Love having as park of the HR family and Team Orange. Keep it up Chrissie.

Coach Simon 🍊
66 Points

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