Plan 3 - Week 5 - PBrunner

Week Commencing: 1st June 26

Choose Day👇

I’ve switched things around this week as I don’t think you want to be doing BRT intervals 2 days before the 10k race. You could, but I think it’s a bad idea. A threshold session should be ok though and is a good intensity to be working at 3 days out. If you are unsure on that in terms of heart rate and LT2 drop me a message and we can discuss. I think it will really help long term, especially for your marathon time.

Coach Simon🍊

130 POINTS TARGET

128 Points

TUESDAY

3 x 10 Mins Threshold

27 POINTS

This was a good session – with the windy weather I purposely kept the pace back a touch to keep HR below threshold. On the threshold point, my max HR is at least 205, and my Garmin estimates lactate threshold every now and then and it always hovers around the 185-187 mark!

205, blimey that’s high. But good way to approach these sessions. I will look to do something similar going forward but not necessarily refer to them as threshold, more Zone 5: 10k. But if you work to heart rate rather than pace which I think is a good way of doing it, then the lower reaches of Zone 5 is almost certainly going to be sub threshold. Hope that makes sense?

Coach Simon 🍊

27 Points

THURSDAY

Rest Day

0 POINTS

SATURDAY

80 Mins Run

24 POINTS

Didn’t have the time free to do this Saturday, so got it done Sunday afternoon instead. A touch windy, but still probably the better day to do it weather wise looking at some of the parkrunners runs 😂

Good thing you didn’t have time Saturday. I had a rest day and sent Jax out to do parkrun. She wasn’t happy 😂 Nice way to finish and excellent week. Top work Jamie.

Coach Simon 🍊

24 Points

Week Commencing: 1st June 26

Choose Day👇

130 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

10 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*

3 x 15

TUESDAY

27 POINTS

10 Mins WU

Recovery/Easy

3 x 10 Mins (120 Sec Recoveries)

Sub LT2

10 Mins CD

Recovery/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

18 POINTS

60 Mins Run

Zone 2: Easy

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