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Week Commencing: 20 APR 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

I’ve put these up as an example so you can click on the plus icon and see how it all works and see the target paces above. Then once you complete a session (come May), you just click the feedback button and I will reply the next day. Pretty cool aye?

Coach Simon🍊

89 POINTS TARGET

MONDAY

track

2-4-6-6-6-4-2 Pyramid

28 POINTS

2-4-6-6-6-4-2 Pyramid

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

TUESDAY

yoga-class

60 Mins Yoga

6 POINTS

60 Mins Yoga

60 Mins Yoga

Flexibility is definitely very important to runners and yoga can help in that area!

WEDNESDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

THURSDAY

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lucy-wide

30 Mins Run

9 POINTS

30 Mins Run

30 Mins

Zone 2: Easy

Nice and easy. Smile, relax and enjoy. Love life!

pilates

Pilates

10 POINTS

Pilates

Always a good session to work on flexibility and strength.

FRIDAY

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spin-class

30 Mins Spin

10 POINTS

30 Mins Spin

30 Mins @ Varied Intensity

RPE: 3-7

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

SATURDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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