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So we continue to push the 200s, but the second session is now up to 400s, but fewer reps. Don’t worry if the pace drops a bit now. This second session is going to be improving your speed endurance and not just the pace. Any problems let me know. But keep working hard and you will make some gains. Just need that bit of luck really.

I didn’t get round to Fridays run, I’m expecting disruption until the end of Jan so will see what I manage to get done…

I appreciate the honesty. I think do what you can and then maybe reassess. And if any point you need or want to pause just say. Whatever works best for you. Hope the house move is going well though.

MONDAY

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15pts | 10 x 200 Metres

15 POINTS

*Recoveries: 60 secs

Love 200s. Train faster to race faster. Go smash it. Enjoy.

15 Points
I did this run on Tuesday rather than Monday. First 4 felt OK, 5 and 6 I was tired. 7 and 8 sucked and 9 and 10 were horrendous. The pace doesn’t seem as quick- it feels more like a run and less like a sprint, but it’s still not comfortable and breathing is hard
Looking at the data you are hitting some good paces. Pretty much the target pace at times which is pleasing, given the setbacks we’ve had in recent weeks. The description you gave, I can relate having done similar sessions myself, that means you’re working at the right level which is great. I’m impressed, I still think there is progress there. Sometimes it feels like we are not progressing and then out of nowhere we’ll have a session where everything clicks. So keep going. Great effort Rebekah.

TUESDAY

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22pts | 60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

Didn’t get round to doing a long run this week- been sorting the house out
No worries. I appreciate the stresses that come with moving home. Of the sessions it’s the least important one in truth.

WEDNESDAY

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Rest Day

0 POINTS

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

thursday

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Rest Day

0 POINTS

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

FRIDAY

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16pts | 7 x 300 Metres

16 POINTS

*Recoveries: 90 secs

To improve our speed, we need to practice that pace over shorter reps with recoveries and slowly add to the distance in the reps.

SATURDAY

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Rest Day

0 POINTS

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

SUNDAY

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Rest Day

0 POINTS

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

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