Plan 1 - Week 8 - PBrunner

Choose Day👇

There’s a good alternative this week. The Hastings Runners Winter 5k. It would involve joining the club (£20 for the year), but once you have done that the races, including this one, are free. Will be a lot of the same faces that did Beckley. It would be shuffling a few things around, but that is fine. Let me know if you did want to do that race Sunday. But going along really well right now. If you wanted more rest days you could also combine some of the strength sessions together.

Coach Simon🍊

105 POINTS TARGET

110 Points

TUESDAY

Ramp Up 4-3-2-1

24 POINTS

Good session. Tried to push it as much as possible

Great stuff Glenn, there will always be days when some runs or sessions feel harder. As long as we work hard we’ll make those gains. Then it’s why we ease off on the easy runs and keep them at a gentler pace so we’re not working hard too often. But really well done.

Coach Simon 🍊

24 Points

WEDNESDAY

12 Mins Legs

4 POINTS

Great work Glenn

Coach Simon 🍊

4 Points

THURSDAY

10K Tempo (HM)

36 POINTS

Solid morning run

Solid? Did you not see your pace. This was class. For me that’s kind of where I see your half marathon pace for a flatter one next Spring. Speaking of which, there’s a half marathon in Paddock Wood, two weeks before HHM. Quite a few of us do it. I’ve ran it 7 times maybe and I think I’ve PB’d there 5 times. It’s a bit boring, less crowd that Hastings but much much flatter. So if you wanted to chase a HM time in the Spring before doing Hastings again that is definitely one to consider. Superb running here Glenn.

Coach Simon 🍊

36 Points

FRIDAY

30 Mins Run

9 POINTS

Great stuff Glenn, nice to get an easy short run in from time to time, just a remind that running can be easy sometimes.

Coach Simon 🍊

9 Points

SATURDAY

Rest Day

0 POINTS

SUNDAY

100 Mins Run

30 POINTS

Felt good, had enough in the tank to up the pace a little for the last two miles

That’s great to hear. Excellent running Glenn, another sign the fitness is improving.

Coach Simon 🍊

30 Points

Choose Day👇

105 POINTS TARGET

MONDAY

3 POINTS

2 x 40s

2 x 20s

2 x 20s

2 x 20s

2 x 20s

4 POINTS

3 x 30s

2 x 45s

3 x 30s

2 x 30s

2 x 15s

TUESDAY

24 POINTS

10 Mins WU

Zone 2: Easy

1 x 4 Mins (90s Rest)

Zone 6: 5K

2 x 3 Mins (90s)

Zone 7: 3K

3 x 2 Mins (90s)

Zone 7: 3K

4 x 1 Mins (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

WEDNESDAY

4 POINTS

2 x 45s

2 x 30s

2 x 45s

2 x 60s

2 x 45s

THURSDAY

36 POINTS

2km WU

Zone 2: Easy

10K @ HM Pace

Zone 4: Half

2km CD

Zone 2: Easy

FRIDAY

9 POINTS

30 Mins

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

30 POINTS

100 Mins Run

Zone 2: Easy