Plan 1 - Week 2 - PBrunner

The basics are there, but if there is time to get some S&C in there I would like to discuss that. I feel like it’s a bit light from my input at the moment and I want to make sure I’m earning my money. Let me know what you think. Right now it’s about smashing out those short reps though and getting used to that speed. If you can catch a video of you running and send it over that will help. Any problems let me know.

35 Points Target

35 Points Achieved

Week went OK, 200s aren’t exactly easier but they aren’t insanely difficult. The legs are coping better than the lungs. Running the 4 miler fatigued will take some getting used to.
Twisted my knee yesterday morning so I am hoping it fixes itself before tomorrow, or else I’m going to be missing runs and delaying the programme… typically I tend to ignore pain and carry on cos I’m stubborn, but unsure if that will hinder me (again) in this case. Need to find time to practise the S&C drills and then schedule those in too.

I’ve just been looking at your splits for the last 200 sessions and noticeably improved. Holding that quick pace for a lot longer which is exciting. In terms of pain, I have a simple rule. If it’s 4/10 or less continue, more, then stop. In terms of your plan, as I’m aware there’s no immediate deadline date, so if you have that potential to be patient and extend if it need be, then we can always do that. So hopefully that removes a bit of that pressure. Really well done though Rebekah. A strong week.

MONDAY

10 Points

TR 70%

The pace isn’t as impossibly quick as it used to be. The problem isn’t in the legs- they don’t get tired until the cool down. It’s the breathing not doing anything after 120m, and the energy to keep going that last 80m. Pace is still all over the place- too fast, then too slow up and down constantly. 1st 4 felt OK, last 4 were tiring and a struggle. The last 60m of any rep is always the hardest and lightheaded for that part. A minute is about right to catch my breath enough to do another rep, I don’t completely get it back.

Just a week in though there are improvements which is great to see. Looking at your stats the cadence is brilliant, over 200 which is really high. So how do we get quicker and maintain that pace? By covering the ground more efficiently (a longer stride length). It’s not necessarily and easy thing to change as we don’t want to overstride and land on our heel (that would be a braking force). But it’s just good to have that awareness of what we can do differently to improve. I’ll send you some links of a few drills which can help. If you have time before a session, include these 3 drills and they will help improve your stride length. Best time to do them would be after the 10 min easy warm up, and before the reps. 2 x 20-30s for each drill would be plenty. But definitely an improvement already which is great.

TUESDAY

15 Points

TR 65%

Rather fatigued from Mondays run. Was sore and had no energy but managed to dawdle along at the back

Really well done Rebekah. It might be worth looking at the schedule when doing the Tuesday run. If only running 3 times a week if we can avoid back to back runs it might help. It just depends on your availability really, but excellent work for still getting this done.

WEDNESDAY

thursday

FRIDAY

0 Points

TR 60%

Had work Xmas party yesterday so a not feeling my best. Made sure to eat and rest before running. Played around with increasing stride length which used less energy, but breathing is still an issue and I still need the full minute recovery to begin to catch my breath. Unsure if I’m overstriding a little, but that’s hard to tell without me giving you a video, which I’m trying to find someone to do for me

MONDAY

10pts | 8 x 200 Metres

TUESDAY

15pts | 50 Mins Run

WEDNESDAY

Rest Day

thursday

Rest Day

FRIDAY

10pts | 8 x 200 Metres

SATURDAY

Rest Day

SUNDAY

Rest Day