Plan 1 - Week 5 - PBrunner

Week Commencing: 6 July 26

Choose Day👇

Coming off the recovery week we push the nudge the target up a little. 114, making this the toughest week yet, but only slightly. We’ve got a theshhold session to kick start the week and then the half marathon session Friday. Some decent gains to be made here with this type of training week. Any issues let me know, but feel like we are ticking over nicely right now. Keep it up Mark.

Coach Simon🍊

114 POINTS TARGET

54 Points

MONDAY

7 x 1km Reps

31 PTS

Thought that went well and enjoyed it. Aimed for either ‘target’ HMP or HM HR zone, whichever I hit first, and managed to do all at the pace which was great. RPE definitely a 5-6 throughout and felt I could have absolutely kept the intervals going. Stats are just for the HMP intervals.

Again these stats tell the story. HR actually Zone 3. Pace Zone 5. So perfect. And the fact you felt like you could keep going is what we want early in the week, so you’re not burnt out before we’ve started. A really well executed session and 7km of quality worked banked. Love it. Great work Mark.

Coach Simon 🍊

31 Points

WEDNESDAY

Rest Day

0 PTS

THURSDAY

70 Mins Run

21 PTS

Was going ok until I tripped and completely shredded both knees, one palm, an elbow, and my side (no idea how!) and cut it short there….currently on the way to minor injuries to have all the gravel and other yuck washed out…. We shall see if I’m back in the game for tomorrow, but might be a shorter points week! 😬

Ah shit, really sorry to hear that. I’ve had one big fall down the years and know how bad it can be. If it’s just superficial, grazing and bruising, you might be ok to get some easy uncomfortable mins in. But just see how you recover. Hope it’s not too bad, although doesn’t sound great. You did the right thing to stop.

Coach Simon 🍊

Week Commencing: 6 July 26

Choose Day👇

114 POINTS TARGET

MONDAY

31 PTS

2km WU

Zone 2: Easy

7 x 1km (75 Secs Rest)

Zone 5: 10K

2km CD

Zone 2: Easy

TUESDAY

2 PTS

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

8 PTS

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*

WEDNESDAY

0 PTS

0 Mins

RPE 0

THURSDAY

21 PTS

70 Mins Run

Zone 2: Easy

FRIDAY

42 PTS

SATURDAY

2 PTS

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

9 PTS

30 Mins

Zone 2: Easy

SUNDAY

0 PTS

0 Mins

RPE 0