Plan 3 - Week 1 - PBrunner

Week Commencing: 4 May 26

Choose Day👇

Keep it light ahead of Friday. Especially so soon after the marathon and approach that race with little pressure and just see what happens. With plenty more opportunities in this plan to hit a fast 10k there’s no need to smash it out in week 1 of the new plan. That said, no reason you can’t run a fast one. Much lighter load just to ease back into the training post London. Any problems let me know.

Coach Simon🍊

99 POINTS TARGET

95 Points

TUESDAY

60 Mins Run

18 POINTS

Good first run back – was running with a guy that hadn’t been “outdoors” running for a while so was probably useful in making sure my pace was kept low 😂

Oh that’s interesting. Is there is a reason he’s not been outdoors? Good to be sensible though so soon after London.

Coach Simon 🍊

18 Points

THURSDAY

Rest Day

0 POINTS

SATURDAY

Rest Day

0 POINTS

SUNDAY

70 Mins Run

21 POINTS

A decent 70 mins easy – kept away from the seafront as much as possible with the weather!

Yeah I don’t blame you, was particularly windy yesterday afternoon. Job done and a decent week back on plan, well done Jamie.

Coach Simon 🍊

21 Points

Week Commencing: 4 May 26

Choose Day👇

99 POINTS TARGET

MONDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

9 POINTS

3 x 60s

3 x 10

3 x 10*

3 x 10*

3 x 15

2 x 30s*

3 x 10*

3 x 60s

3 x 10*

3 x 30

3 x 10*

TUESDAY

18 POINTS

60 Mins Run

Zone 2: Easy

WEDNESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

45 POINTS

2km WU

Zone 2: Easy

8 x 100 Metre Strides

Zone 7: 3K

10K Race

Zone 5: 10K

2km CD

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

21 POINTS