Plan 4 - Week 1 - PBrunner

Week Commencing: 11 May 26

Choose Day👇

It’s not as mad as it first looks because 2 of the days are just stretching which is a rest day. But good to include that now to improve your flexibility. Any problems let me know, the first 3 weeks are really just a continuation of the good work you’ve done of late and then when we hit June we can add in that 3rd run and some speed in the legs. Albeit you have probably done some fast kms at the start of the Wednesday runs lately. 🤦‍♂️😂

Coach Simon🍊

98 POINTS TARGET

98 Points

WEDNESDAY

60 Mins Easy (Hills)

24 POINTS

Yep definitely feeling stronger really noticed it in the last two weeks. Cheers for all the work you put in. Last nights run went well again 👍

Really pleased to hear this. Glad I can help, in the past (before my own injury) I would have just said rest, but feel like I’ve got a much better grasp now on the benefits of the gym and cross training, so I’m thankful to you for helping me as well learn more as a coach. Well done Dan.

Coach Simon 🍊

24 Points

Week Commencing: 11 May 26

Choose Day👇

98 POINTS TARGET

MONDAY

5 POINTS

3 x 10

3 x 60s

3 x 10

3 x 60s

2 x 30s*

3 x 10

3 x 10

3 x 10

3 x 10

3 x 10

3 x 30s

3 x 10

9 POINTS

30 Mins Elliptical

Zone 2: Easy

TUESDAY

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

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

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

FRIDAY

10 POINTS

3 x 15

3 x 15

3 x 30

3 x 60s

3 x 30

3 x 10*

3 x 10*

3 x 15

3 x 15

3 x 60s

14 POINTS

30 Mins Stairs

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs