Plan 1 - Week 3 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Monday’s session looks huge on paper but if you focus on HR and never go over LT2, you should find you can hit a decent pace. It will be tough as recoveries are short, but a few of the team have done it now and it’s worked well. Friday’s run, I just like to mix things up a little rather than always doing easy runs, it’s good to have some variety in there and working at marathon pace and half marathon pace for short spells gives more purpose to the run. So a good week with 110pts on the table. Any issues let me know but keep up the great work Mark.

Coach Simon🍊

106 POINTS TARGET

53 Points

MONDAY

16 x 400 Meters

28 POINTS

Pretty tough one, but happy with the outcome of it. Stayed within Z5 HR and managed top end Z6 pace which I am pretty happy with. Legs definitely felt a bit munched at the end so walked the cool down (which is why it ends after 1km on the log as didn’t feel much point in logging the rest) but by the end of that and walk in to work they are feeling tired but OK.

Yeah I’m getting that impression with the feedback on this one. Tough but rewarding. And the fact you’ve banked 12km of work for an interval session, a lot of 5k pace is great. Definitely one which brings gains, and why this threshold approach will bring rewards. But equally aware we don’t want to overdo things as well, it can be a fine line sometimes. But respect for getting up and at em that early. Awesome work Mark. If further emphasises why the easy runs need to be easy as well, otherwise we’d soon be exhausted.

Coach Simon 🍊

28 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

Ran out of time so only managed 8k. First run with chest HR. Felt pretty tired for this one but not a great nights sleep and was pretty warm.

I think the heat is getting to a lot of us right now. The way you can work with the points system is try and catch up later in the week if you can. So have a 7pt short fall here, which is basically 20 mins easy of running (6pts). Or 1 Mile at Half Marathon Pace is worth 5pts, if you have extra time Friday.

Coach Simon 🍊

Week Commencing: 22 June 26

Choose Day👇

106 POINTS TARGET

MONDAY

28 POINTS

2km WU

Zone 2: Easy

16 x 400m (30s Rest)

Zone 6: 5K

2km CD

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

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

3 x 10*

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

39 POINTS

2km WU

Zone 2: Easy

3km @ MP

Zone 3: Steady

3km @ HMP

Zone 4: Half

3km @ MP

Zone 3: Steady

3km @ HMP

Zone 4: Half

2km CD

Zone 2: Easy

SATURDAY

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

9 POINTS

30 Mins

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0