Plan 1 - Week 13 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

A good session Monday just to practice some 5k pace ahead of Thursday, but don’t push too hard in that one. The one thing worries me a little is the gym work the day after the 5k, so depending how you feel post race you might want to move that to Saturday. Any other problems let me. What is the route like Thursday? A quick one? Keep up the great work Laura. Also we are the peak of the training in terms of points (130), so I would be interested to know how you find this workload. If it feels too high then perhaps we need to reign it in a fraction.

Coach Simon🍊

109 POINTS TARGET

24 Points

TUESDAY

Rest Day

0 POINTS

THURSDAY

5k Race

30 POINTS

SATURDAY

Rest Day

0 POINTS

SUNDAY

120 Mins

36 POINTS

Week Commencing: 22 June 26

Choose Day👇

109 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

27 POINTS

10 Mins WU

Zone 2: Easy

3 x 5 Mins (120 Sec Rest)

Zone 6: 5K

5 x 2 Mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

TUESDAY

0 POINTS

0 Mins

RPE 0

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

THURSDAY

30 POINTS

2km WU

Zone 2: Easy

8 x 100m Strides

Zone 7: 3K

5k Race

Zone 6: 5K

2km CD

Zone 2: Easy

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

10 POINTS

3 x 10

3 x 15

3 x 10

3 x 10

3 x 10*

3 x 10*

3 x 10*

2 x 30s*

3 x 60s

3 x 10

3 x 60s