Plan 4 - Week 4 - PBrunner

Week Commencing: 6 July 26

Choose Day👇

I really like this schedule. We’ve got the big marathon session (all being well), a high volume, but not too intense threshold session in the week, 2 easy runs, including parkrun, strength work and some cross training. That’s a well built schedule. Keep it touch if you can as feel like we’ve lost a bit of communication lately. Hopefully the leg is behaving itself now and we can kick on.

Coach Simon🍊

126 POINTS TARGET

84 Points

MONDAY

Rest Day

0 PTS

TUESDAY

7 x 1km Threshold

31 PTS

First tried to run this on tues, but couldn’t handle it, was going to try again on fri (the rest day), but my body just wasn’t ready for it. Finally ran it today (Sunday). This is quite a technical run for me, esp once fatigue sets in however I completed the whole session on a treadmill. I haven’t mastered the watch yet, as that has me running about 9k, and I actually completed the whole session. I have my mara tgt pace at 5:35, which I ran but found it hard going.

Sorry to hear you are still struggling a bit, but glad you were able to fit it in. No need to overthink the HR approach, if it’s something you are not that keen to adopt. Instead focusing on effort or pace can be just as effective when doing a session like this. Well done though Kevin.

Coach Simon 🍊

31 Points

WEDNESDAY

60 Mins Run

18 PTS

My attempt at Tuesdays 7 x 1k fell well short, so I came off the place & have treated it as Wednesday’s 60 min run. On a treadmill I ran 9.38k in 60 mins. Will try Tuesdays 7 x 1k again on wed or thurs.

No worries. Good idea to switch it up and try again. It’s so hot right now it makes it difficult. Going super early or late can help with that. For the stats just a number is fine and can be the overall data. If you know your max heart rate (watch should tell you, or we can look at previous hard 5k runs) we can add some HR zones to the dashboard, which I’m finding is a brilliant way to train.

Coach Simon 🍊

18 Points