Plan 4 - Week 13 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Bit of an odd week given the scheduling and a little worried the week is very heavily weighted to the last 2 weeks. We’ve got 2 bit races coming up soon, so just be careful, if you need extra rest this week, take it. You’re running well and overdoing it now would be a body blow. Keep smashing it Ben. Let me know if we need to make changes.

Coach Simon🍊

120 POINTS TARGET

40 Points

MONDAY

ASPT

10 POINTS

Did this. Quite hard work in the heat, although didn’t feel as hot as forecasts suggested.

Great work Ben, feels nice and cool this morning after the storm, dunno what the fuss is all about 🤷‍♂️ Might need to put a jumper on in a minute 😂 Good way to start the new week

Coach Simon 🍊

Week Commencing: 22 June 26

Choose Day👇

120 POINTS TARGET

MONDAY

10 POINTS

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

26 POINTS

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 6: 5K

8 x 60 Seconds (60s)

Zone 7: 3K

8 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

0 POINTS

0 Mins

RPE 0

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

21 POINTS

70 Mins Run

Zone 2: Easy

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

26 POINTS

1 Mile WU @ Easy Pace

RPE: 3

1 Mile @ Marathon Pace

RPE: 4

1 Mile @ HM Pace

RPE: 6

1 Mile @ 10K Pace

RPE: 7

1 Mile @ 5K Pace

RPE: 8

1 Mile CD @ Easy Pace

RPE: 3

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy