Plan 4 - Week 4 - PBrunner

Week Commencing: 25 May 26

Choose Day👇

Great that you are down to run the 5 mile race Sunday. Not sure if you’re about bank holiday Monday but I might be doing a session in the park in the morning and you could always switch that for the 200s if you have time. I’ll mention it on the group Saturday, it will be more 5 miler specific than the 200s. Any issues though let me know. Keep up the great work Chris.

Coach Simon🍊

96 POINTS TARGET

106 Points

FRIDAY

Rest Day

0 POINTS

SUNDAY

5 Mile Race

38 POINTS

Enjoyed it. Happy with the execution. Not too painful so perhaps could / should have run slightly more aggressively but don’t think far off emptying the tank so would have been seconds not minutes. I don’t have a 5 mile PB so we may as well clock it as one :) No idea how the next two weeks play out. I fly to Manila later today. I don’t land until late Monday night local time so Monday is a write off. I land back next Saturday PM and fly again Sunday AM to Portugal so next weekend is a write off. Portugal is a boys holiday to celebrate our 50th. I think we both know that means running is going to be difficult …

Love this splits. And you never know, had you gone off a little quicker, would that pace at the end have still been there. Congrats on the PB, still worth celebrating given how well you’ve done to work on your fitness since the knee surgery, so every reason to be proud of this one. Let’s see how things unfold. Safe travels and let me know if you do want to move things around. Great running Chris

Coach Simon 🍊

38 Points

Week Commencing: 25 May 26

Choose Day👇

96 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

8 POINTS

3 x 60s

3 x 15

3 x 15*

3 x 10*

3 x 20

2 x 30s*

3 x 10*

3 x 60s

Glute Bridge

3 x 10*

Press Ups

3 x 10

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

20 POINTS

2km WU

Zone 2: Easy

16 x 200m (60s Rest)

Zone 7: 3K

2km CD

Zone 2: Easy

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

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