Plan 2 - Week 4 - PBrunner

Week Commencing: 13 APR 26

Choose Day👇

A nicely timed recovery week which works well with the 10k on Saturday. Track on Monday might be a little more demanding than the 20pts credited on the dashboard but that is fine given this is a lighter week and there’s only one extra run before St.Louis. Keep doing those stretches especially if traveling a lot. I won’t be there Monday purely cos I am long running Sunday, but hope to be back the following week. Keep working hard Steve.

Coach Simon🍊

95 POINTS TARGET

95 Points

THURSDAY

Rest Day

0 POINTS

SATURDAY

10K Race

45 POINTS

No race in the end so did my own tempo 10k

Oh that’s disappointing but still well done for getting the 10k tempo done. Hope you are having a great time.

Coach Simon 🍊

Week Commencing: 13 APR 26

Choose Day👇

95 POINTS TARGET

MONDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

28 POINTS

10 Mins WU

Zone 2: Easy

Main Session

Zone 5/6

10 Mins CD

Zone: 2 Easy

TUESDAY

9 POINTS

3 x 60s

3 x 10

3 x 10*

3 x 10*

3 x 15

2 x 30s*

3 x 10*

3 x 60s

3 x 10*

3 x 30

3 x 10*

WEDNESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

12 POINTS

40 Mins Run

Zone 2

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

SATURDAY

45 POINTS

2km WU

Zone 2: Easy

8 x 100 Metre Strides

Zone 7: 3K

10K Race

Zone 5: 10K