Plan 4 - Week 4 - PBrunner

Week Commencing: 20 APR 26

Choose Day👇

Timely recovery week with the trip to London on Sunday. Tuesday is a great chance to practice your parkrun pace for Saturday and you should know then what pace you can aim for, hopefully the wind will be kind. Keep the other runs nice and easy and keep smashing out those strength workouts. You’re going to be ripped soon. Any issues just shout. Keep up the fantastic work Kirsty.

Coach Simon🍊

100 POINTS TARGET

103 Points

TUESDAY

5 x 4 Mins

22 POINTS

💪🏻 well these seem to be going well don’t they

Agree, the pace has definitely improved at the start of this plan. Although did we miss a rep here? 4 rather than 5? 🤔

Coach Simon 🍊

19 Points

WEDNESDAY

50 Mins & Strides

19 POINTS

27mins. strides. TWR. I learnt to count today! Used the metronome, it’s going to take practice, I’ve not looked at strides stats yet…. I’m using st Helen’s Road as my pre TWR so I get cheeky hill training too! Off to get matts bib tomorrow!

IS TWR always 30 mins? If so we’ve banked an extra 7 mins? I’m learning to count too 😂 So 2 of those missing pts regained in which case. Keep practicing with the metronome.

Coach Simon 🍊

21 Points

FRIDAY

30 Mins Run

9 POINTS

Should I be wearing my zoom flys all the time? I ran in my Pegasus 40s and felt like I was running in my converse 🤨 Still 30mins done, learning running lessons all the time

It’s a good question. And I know what you mean, where I have been coming back from injury and running less I have being doing all my runs in either my Zoom Flys or Endorphin speeds, simply because it’s more enjoyable right? If you can afford to run in the better shoes, that would be my advice. Running should be fun and if certain shoes make running more enjoyable, keep wearing them 😁

Coach Simon 🍊

9 Points

SATURDAY

parkrun & Strides

30 POINTS

Eerrrrrr what just happened?

If you train smart and keep hitting your targets then you will continue to improve. That’s what happened. And I think there will be more of these this year if you continue on the path you are on right now. Awesome work Kirsty. Congrats on your PB. And thanks for doing the strides as well. Good luck to Matt (sorry if that’s not your mans name 🤦‍♂️ , is it Matt? I’m sure it is) tomorrow and hope you have a fab day.

Coach Simon 🍊

30 Points

Week Commencing: 20 APR 26

Choose Day👇

100 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

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*

TUESDAY

22 POINTS

10 Mins WU

Zone 2: Easy

5 x 4 Mins (90s Rest)

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

19 POINTS

50 Mins @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

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

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

FRIDAY

9 POINTS

30 Mins

Zone 2: Easy

SATURDAY

30 POINTS

10 Mins WU

Zone 2: Easy

8 x 100 metre Strides

Zone 7: 3K