Plan 4 - Week 11 - PBrunner

Week Commencing: 8 June 2026

Choose Day👇

Because the long run has almost become a session in it’s own right we turn one of the midweek sessions into an easy run this week. Just to make sure we don’t overdo things. Training to heart rate has been a real game changer for me to ensure I am working at the right intensity and I would encourage that for all the easy runs this week. Any questions on that just ask, but keep being awesome.

Coach Simon🍊

130 POINTS TARGET

130 Points

TUESDAY

15 Mins & 5-4-3-2-1

27 POINTS

That was an interesting session. Different starting with HM pace… also I tried different music, I had to swap back to D&B for the beat 😂 think I was hitting pace 🤷🏻‍♀️

Awesome work Kirsty. Yeah splits look good. In the right zones for the right reps, which is ideal. And finished strongly, hitting your 3k pace at the end for that last km which is really promising. The HM section means we can cover more distance, which is a good thing. 27pts is a big session!!

Coach Simon 🍊

27 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

30min in the new loop and up that hill again no stopping 💪🏻 Strides 30mins TWR That’s what Wednesdays about!!!!

Awesome work Kirsty. Little wins like that, all the way up the hill, are always good for another confidence boost. Love what you are doing with TWR

Coach Simon 🍊

22 Points

FRIDAY

50 Mins Run

15 POINTS

With BBB in mind I’ve run the ridge. And I ran with no walk breaks today Simon! This is a gooooood feeling! Also have not run for that long non stop for a while so this is feeling lush today!

I saw the Strava and thought she’s back on her nemesis route. You owned it today as well which is great. It’s not easy, especially that sneaky climb up towards Elphinstone Road. Bossing it right now Kirsty. Hope you’re feeling really proud of yourself? You should be. And you’re setting such a good example to so many people on instagram. Love what you are doing. And delighted to play a small role in it.

Coach Simon 🍊

Week Commencing: 8 June 2026

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 @ Easy Pace

RPE: 3

15 Mins @ HM Pace

RPE: 6

5 Mins @ 5K Pace

RPE: 8

4 Mins @ 5K Pace

RPE: 8

3 Mins @ 5K Pace

RPE: 8

2 Mins @ 5K Pace

RPE: 8

1 Min @ 3K Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

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 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