Plan 1 - Week 5 - PBrunner

Choose Day👇

Two big sessions this week, especially at the weekend. That’s going to be tough, but a great half marathon session. On Monday focus on those 1:36 laps. No need to go any quicker than that. Any issues let me know, but now we are working at a decent level.

Coach Simon🍊

120 POINTS TARGET

120 Points

MONDAY

8-6-6-4-4

28 POINTS

In expectation of track not usable this evening I did the session on the PR course. Very good running conditions but struggled with the pace a bit. Felt bit sluggish all round – glad I did it though.

Love this. Forward planning. Great job Steve. Always much harder to hit the pace doing it solo and in harder conditions, so don’t worry about that on this occasion. We know from recent weeks the pace is there. Just pleased you were able to get it ticked off.

Coach Simon 🍊

28 Points

TUESDAY

Steve S's S&C

15 POINTS

Yes Steve, great work. Keep ticking these off. There is always scope for a 2nd one of these per week eventually if you want to add to the strength. But for now, 1 is fine.

Coach Simon 🍊

15 Points

WEDNESDAY

50 Mins & Strides

19 POINTS

All good

Well done Steve.

Coach Simon 🍊

19 Points

THURSDAY

50 Mins Run

15 POINTS

Well done Steve. some pretty bad weather today.

Coach Simon 🍊

15 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

5km/2x1km/5km HM

43 POINTS

Managed to nail the HM and 10k paces. Needed to add in bit of extra recovery time to allow lungs to recover from the cold air.

Quality session Steve. Some very good splits too. It’s when you see at the end you’ve done 10 miles in 75 mins that you realise just how good these type of sessions are, albeit with some rest in between. Was the RPE about right? (can comment on the weekly feedback)….as HR looks nice and low to be fair. Might just be the watch given slightly false data, not that it matters, but I do often look these days just to check.

Coach Simon 🍊

43 Points

Glute Bridge	2 x 10
Squats	2 x 15
Plank	2 x 40s
Reverse Lunge	2 x 10
Dead Bugs	2 x 10
Press Up	2 x 10
Side Planks	2 x 20s
Calf Raises	2 x 10 (5kg)
Bent Over Row	2 x 10 (5kg)
Shoulder Press	2 x 10 (5kg)
Wall Sits	2 x 30s
Farmers Walk	2 x 60s (8kg)
Kettlebell Romanian Deadlift	2 x 10 (8kg)
Russian Twist	2 x 30s

Choose Day👇

120 POINTS TARGET

MONDAY

28 POINTS

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 5: 10K

6 Mins (120s)

Zone 6: 5k

6 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

10 Mins CD

Zone 2: Easy

TUESDAY

15 POINTS

WEDNESDAY

19 POINTS

50 Mins @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

THURSDAY

15 POINTS

50 Mins Run

Zone 2: Easy

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

43 POINTS

2km WU @ Easy Pace

RPE: 3

5km @ HM Pace

RPE: 6

2 x 1km @ 10k Pace

RPE: 7

5km @ HM Pace

RPE: 6

2km CD @ Easy Pace

RPE: 3

SUNDAY

0 POINTS

0 Mins

RPE 0