Plan 2 - Week 15 - PBrunner

Choose Day👇

2 more weeks. Then we taper for Brighton. Work hard during these 2 weeks and you’ll be primed to run a good half in Brighton. Use that to motivate yourself to finish the key weeks of this plan strongly. Keep believing in yourself like I do. You got this Karl.

Coach Simon🍊

135 POINTS TARGET

135 Points

TUESDAY

8 4s and 2s

26 POINTS

👍

You look so strong in these sessions right now and great to see the effort you put in, just need to transfer that now to race day.

Coach Simon 🍊

26 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

👍

Great work Karl!

Coach Simon 🍊

22 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

parkrun

26 POINTS

👍

Well done Karl!! No need to be smashing out super quick parkruns at the mo, that will come in the summer. Definitely running well enough for a quick 5k over the next few months.

Coach Simon 🍊

26 Points

SUNDAY

110 Mins Easy

33 POINTS

👍

Excellent running Karl

Coach Simon 🍊

33 Points

Choose Day👇

135 POINTS TARGET

MONDAY

10 POINTS

3 x 10(18kg)

3 x 10 (15kg)

3 x 10 (30kg)

3 x 10 (12kg)

3 x 10 (8kg)

3 x 15 (10kg)

3 x 15

3 x 10 (32kg)

3 x 60s (12kg)

3 x 10 (40kg)

3 x 60s

3 x 60s

3 x 10 (8kg)

3 x 10 (32kg)

TUESDAY

26 POINTS

10 Mins WU @ Easy Pace

RPE: 3

1 x 8 Min @ 5k Pace

RPE: 8

150 Secs Recovery

2 x 4 Mins @ 5k Pace

RPE: 8

120s Recoveries

4 x 2 mins @ 3k Pace

RPE: 9

90s Recoveries

10 Mins CD @ Easy Pace

RPE: 3

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

10 POINTS

3 x 10(18kg)

3 x 10 (15kg)

3 x 10 (30kg)

3 x 10 (12kg)

3 x 10 (8kg)

3 x 15 (10kg)

3 x 15

3 x 10 (32kg)

3 x 60s (12kg)

3 x 10 (40kg)

3 x 60s

3 x 60s

3 x 10 (8kg)

3 x 10 (32kg)

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

26 POINTS

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

SUNDAY

33 POINTS

110 Mins @ Easy Pace

RPE: 3