Plan 3 - Week 4 - PBrunner

Week Commencing: 20 APR 26

Choose Day👇

Recovery week, albeit just a little step back in terms of effort, with the exclusion of the long run the only real difference. Back to the hills Tuesday which is always a good session. Keep up the great work Glenn and any problems let me know.

Coach Simon🍊

101 POINTS TARGET

99 Points

TUESDAY

20 x 30 Sec Hills

23 POINTS

Really good session 💪

I do like that one and you had another quality group. Nick who has just started coming along is another sub 20 5k runner and Paul was setting the pace. Awesome work Glenn

Coach Simon 🍊

23 Points

THURSDAY

60 Mins Run

18 POINTS

Nice loop through the town, park and back along the Ridge. No issues.

Great work Glenn, nicely done

Coach Simon 🍊

18 Points

FRIDAY

3 x 10 Mins (10k)

28 POINTS

At or around 10k target pace. Quite tough to pick up the pace again after the intervals/rests but all good.

I’m running Worthing 10K a week Sunday? Going to be out most of the day likely (going for lunch afterwards with a few of the team), but my target is around 45 mins, and I’ll tuck in with the pacer. So if you fancy it? Would be cool to run together. Hopefully be able to blag a lift down there too. Quite expensive but looks a good race. Oh and great work on today’s session.

Coach Simon 🍊

Week Commencing: 20 APR 26

Choose Day👇

101 POINTS TARGET

MONDAY

8 POINTS

3 x 15

3 x 15

3 x 10

3 x 10*

3 x 60s

3 x 20

3 x 15

3 x 10*

3 x 60s

3 x 10*

3 x 20

3 x 10

TUESDAY

23 POINTS

WEDNESDAY

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*

THURSDAY

18 POINTS

60 Mins Run

Zone 2: Easy

FRIDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

3 x 10 Mins @ 10K Pace

RPE: 7

10 Mins CD @ Easy Pace

RPE: 3

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

15 POINTS

50 Mins Run

Zone 2: Easy