Plan 4 - Week 4 - PBrunner

Week Commencing: 20 July 2026

Choose Day👇

This is the schedule we switched from last week. Hopefully everything is ok? Tuesday is a nice speed session and good to get some quicker pace reps in the bank, especially the week of a quick parkrun. Keep the easy runs easy. A lot to like, all about being consistent, keep smashing it Glenn.

Coach Simon🍊

129 POINTS TARGET

95 Points

TUESDAY

8 x 2 Mins & 1 Mins

28 PTS

Good session, recoveries about right and maintained a good pace

I think the switch up went well. The shorter recoveries feel tough, but if you get the pace right it’s work ok. And you make it look easy. Honestly you like you are cruising at 20 minute 5k pace which is one of the best compliments I can pay.

Coach Simon 🍊

28 Points

THURSDAY

60 Mins Run

18 PTS

Couple of uphill sections so a couple of very slow miles to keep it easy

Sensible. I ran with the top group with Hastings Runners. On the hills I was the slowest by some distances, on the flats, the quickest, but what it worked out was my heart rate was consistent throughout and in Zone 2. So it’s having that awareness of effort to get the right stimulus from the run, so well done Glenn.

Coach Simon 🍊

18 Points

FRIDAY

Rest Day

0 PTS

SATURDAY

parkrun & Strides

30 PTS

Felt a bit off the pace today. Right at the bottom end of my Z6 target pace

Jax suggested it was really tough in the heat, so possibly that was the difference. You’ll be amazed at the different the heat can make to our times. As long as the effort is there, you’ll get the same benefit as if you ran a PB on a cooler day.

Coach Simon 🍊

Week Commencing: 20 July 2026

Choose Day👇

129 POINTS TARGET

MONDAY

10 PTS

3 x 15

3 x 15

3 x 10

3 x 10*

3 x 60s

3 x 20

3 x 15

3 x 10*

3 x 60s

3 x 10*

3 x 20

3 x 10

3 x 15

TUESDAY

28 PTS

10 Mins WU

Zone 2: Easy

8 x 2 Mins (90 Sec Recoveries)

Zone 7: 3K

8 x 1 Min (60 Secs)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

WEDNESDAY

9 PTS

3 x 60s

3 x 10

3 x 10*

3 x 10*

3 x 15

2 x 30s*

3 x 10*

3 x 60s

3 x 10*

3 x 30

3 x 10*

THURSDAY

18 PTS

60 Mins Run

Zone 2: Easy

FRIDAY

0 PTS

0 Mins

RPE 0

SATURDAY

30 PTS

10 Mins WU

Zone 2: Easy

8 x 20 Seconds Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

SUNDAY

36 PTS

120 Mins

Zone 2: Easy