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Week Commencing: 30 MAR 26

Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Best week of the plan? Although taper can be tough as you feel like you should be doing more. You shouldn’t. Also what you do on your rest days in the next 13 days is important, you don’t want to be out walking a lot if you can avoid. Look after those legs. Any problems just shout. So close now. I’m excited for you. Paris Baby!!!!!

Coach Simon🍊

91 POINTS TARGET

67 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

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

Rest!
πŸ‘Š

Coach Simon 🍊

TUESDAY

pilates

Pilates

10 POINTS

Pilates

Always a good session to work on flexibility and strength.

Was held back a bit at work so didn’t run. Did pilates at home instead!
Decent switcheroo at this stage of the plan

Coach Simon 🍊
10 Points

WEDNESDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

Felt quite a bit fitter doing the circuits. Managed more press up/ lunge and squat reps than usual. Possibly due to having a bit of a lighter load recently. But yeah felt good.
Great to hear. I would imagine your fitness right now is the best it’s been for time which will make a big difference. Well done Andy

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Run club 5k, and also bit extra to take it to 40mins. Took it pretty easy and led the steadier group. Really enjoyed it.
Loving this weeks feedback

Coach Simon 🍊
12 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Extra run at run club, 5k was good and we hunted easter ribbons tied to trees en route, we exchanged for mini eggs at the end 🐣. Only 35mins but made it up on Saturday at parkrun
I love the fact someone went to that effort. Sounds like great fun.

Coach Simon 🍊
12 Points

SATURDAY

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mk-marathon

25 Mins @ MP

18 POINTS

25 Mins @ MP

10 Mins WU @ Easy Pace (RPE: 3)

25 Minutes @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

Sometimes a short session at marathon pace is good. Possibly at parkrun?

Did a new parkrun and got our “U”. Only 2 letters of alphabet to go for us now. Did a gentle warm up and CD. I probably got a bit excited during parkrun and ran too quickly. However felt pretty comfortable so carried on running how I felt. Definitely think the fitness is good at the moment. Total time 30ish mins to make up for -5mins on Friday!
Cheers Andy. There couldn’t be a better time of year to be running well with the spring and summer to come. So whatever happens Sunday you have a lot to look forward to this year.

Coach Simon 🍊
18 Points

SUNDAY

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michael-chichester

Progression Run (KM)

24 POINTS

Progression Run (KM)

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

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