Plan 3 - Week 10 - PBrunner

Week Commencing: 6 July 26

Choose Day👇

I’ve put a 10k taper session in Tuesday, efforts 2 days before a 10k race would be unwise. Also moved the other run to Sunday to give you a bit more recovery after Rye on Friday. Hopefully this is achievable. On a positive note we have a recovery week starting next Monday, so that’s something to look forward too. Keep up the hard work Jamie.

Coach Simon🍊

139 POINTS TARGET

103 Points

TUESDAY

10K Taper Session

24 PTS

This was a good session. Had a couple of tough headwind reps, but overall went well with good paces.

It’s a good one this. Found it from one of the runfluencers online and used it myself last week. Glad you enjoyed it too.

Coach Simon 🍊

24 Points

THURSDAY

Rest Day

0 PTS

FRIDAY

10K Race

45 PTS

As mentioned in my message on frii, that was possibly the worst combination of heat and headwind I’ve contended with down there. All that considered, 43:47 was probably a respectable time, and got me 10th place, which was the same placing as my PB last month!

Yeah having run in similar conditions Sunday at Romney, albeit not as exposed I can appreciate first hand just how tough that is. Rye would have been even harder as it’s more exposed to the wind,. The only thing we can do in those conditions is just keep working hard, and whilst our time won’t reflect that effort, it will ensure our fitness continues to improve. And next time when you do get good conditions the pace will feel so much easier. 10th place is great. Well done Jamie.

Coach Simon 🍊

45 Points

Week Commencing: 6 July 26

Choose Day👇

139 POINTS TARGET

MONDAY

2 PTS

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

10 PTS

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*

3 x 15

TUESDAY

24 PTS

2km WU

Zone 2: Easy

3 x 1km (120 Secs Rest)

Zone 5: 10K

4 x 400 Metres (90s)

Zone 7: 3K

2km CD

Zone 2: Easy

WEDNESDAY

2 PTS

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

18 PTS

60 Mins Run

Zone 2: Easy

THURSDAY

0 PTS

0 Mins

RPE 0

FRIDAY

45 PTS

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 PTS

0 Mins

RPE 0

SUNDAY

2 PTS

60 Secs

30 Secs

2 x 30 Secs