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Little challenge Saturday. I bet if you went for it and it’s not into the wind you could get to halfway in around 10 mins. It’s a recovery week so lighter in terms of mileage and the speed session you could do on the treadmill if you wanted. Keep working hard though Jamie.

Coach Simon🍊

80 POINTS TARGET

MONDAY

TUESDAY

paul-plan

4-3-2-1-1-2-3-4 Mins

23 POINTS

4-3-2-1-1-2-3-4 Mins

10 Mins WU

Zone 2: Easy

4 Mins (90s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

2 Mins (90s)

Zone 7: 3K

3 Mins (90s)

Zone 6: 5K

4 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Yes Jamie, great work. Keep smashing out these sessions and more PBs will follow

Coach Simon 🍊
23 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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parkrun

Parkrun 1st Half Challenge

21 POINTS

Parkrun 1st Half Challenge

2km WU

Zone 2: Easy

2.5km Fast

Zone 7: 3k

2.5km CD

Zone 2: Easy

Run the first half of parkrun as quick as you can. Great for an out and back course like Hastings. Use the backward 2.5km as your cool down.

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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