Plan 1 - Week 15 - PBrunner

Choose Day👇

Are you down to run PW or Eastbourne next week? I have a half marathon in the schedule. Just wanted to check. Saturday’s session would be a good one to prepare for that, but if you’ve not entered one we probably could ditch that. I’ve tried to offer some variety on the S&C this week as well. Any problems with those just shout.

Coach Simon🍊

0 POINTS TARGET

24 Points

MONDAY

15 Mins & 5-4-3-2-1

27 POINTS

Slowly getting better, im feedbacking this on Tues but reckon I might be able to swim tomorrow – fingers crossed.

We missed you at track. Really hope you are able to get a swim in on Wednesday

Coach Simon 🍊

TUESDAY

Rest Day

0 POINTS

THURSDAY

45 Mins Solo Spin

15 POINTS

Hour z2 bike done again, just slowly getting back into it as im still recovering from the cough a bit. Feeling good though

Sensible to ease yourself back in, especially if you are not feeling 100% yet.

Coach Simon 🍊

Choose Day👇

0 POINTS TARGET

MONDAY

27 POINTS

10 Mins WU @ Easy Pace

RPE: 3

15 Mins @ HM Pace

RPE: 6

5 Mins @ 5K Pace

RPE: 8

4 Mins @ 5K Pace

RPE: 8

3 Mins @ 5K Pace

RPE: 8

2 Mins @ 5K Pace

RPE: 8

1 Min @ 3K Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

9 POINTS

30 Mins Swim

Zone 2

10 POINTS

3 x 15

3 x 15

3 x 30

3 x 60s

3 x 30

3 x 10*

3 x 10*

3 x 15

3 x 15

3 x 60s

THURSDAY

15 POINTS

5 mins WU

5 x 30 Secs Fast*

RPM 100+

2 Mins Easy

5 x 30 Secs Climb*

Level 12+

2 Mins Easy

5 x 60 Secs Fast*

RPM 100+

2 Mins Easy

5 x 60 Secs Climb*

Level 12+

4 Mins CD

FRIDAY

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*

SATURDAY

45 POINTS

2km WU

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float