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I’ve put the long run on Saturday. A rather sneaky 30 mins Sunday as well but sometimes doing that can help flush out the toxins. See how you feel. There’s also the option of doing a bit more Thursday if that works better. Keep up the great work though Sarah. 10 weeks until Paris so we need to keep pushing that training % up. You got this.

Coach Simon🍊

126 POINTS TARGET

MONDAY

pilates

Pilates

10 POINTS

Pilates

Always a good session to work on flexibility and strength.

Did a stretching video rather than a Pilates one, felt a little stiff yesterday after Sundays run, even my arms were sore, felt like I’d done a whole body gym workout.
Well done Sarah. I’ve just downloaded an app called Bend. Very basic stretching app, but paid £19.99 for a year. And it’s got me in better habits such as 5 mins of stretching when I wake up which already feels like a game changer. Perhaps something to look into. I’m sure there are other good apps out there and You Tube always has good offering. I like the app as it tracks my stats and gives me accountability.

Coach Simon 🍊
10 Points

TUESDAY

WEDNESDAY

paul-plan

5-5-10x1-5-5

30 POINTS

5-5-10x1-5-5

10 Mins WU @ Easy Pace

RPE: 3

5 Mins @ 10K Pace

RPE: 7

5 Mins @ 5K Pace

RPE: 8

10 x 1 Mins @ 3K Pace

RPE: 9

5 Mins @ 10k Pace

RPE: 7

5 Mins @ 5K Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

Recoveries:
120s for 5 min reps
60s for 1 min reps

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

THURSDAY

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lucy-wide

30 Mins Run

9 POINTS

30 Mins Run

30 Mins

Zone 2: Easy

Nice and easy. Smile, relax and enjoy. Love life!

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.

Missed circuits on Tuesday due to work so booked an early am class today. Did the the circuits class then ran home as my 30 mins easy run.
Running home from circuits? Love that. Good thinking Sarah

Coach Simon 🍊
24 Points

FRIDAY

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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!”

SATURDAY

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andy-alice

40 Mins & Strides

16 POINTS

40 Mins & Strides

40 Mins Run

Zone 2: Easy

8 x 100m Strides

Zone 7: 3k

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

Parkrun done at Isabel Trail to collect our ‘i’ – we had been away visiting Andy’s family down Manchester way for a few days.
Love the name of that parkrun. I think I’m way off the alphabet, although hope to do some more touring this summer. Well done Sarah

Coach Simon 🍊
16 Points

SUNDAY

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beachy-head

160 Mins

48 POINTS

160 Mins

160 Mins @ Easy Pace (RPE: 3)

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

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