Plan 4 - Week 7 - PBrunner

Week Commencing: 11 May 26

Choose Day👇

I really feel like these shorter rep sessions are doing you wonders, allowing you to run at that quicker pace, which hopefully come Saturday will make parkrun pace feel much more comfortable. If conditions are good another chance to have a free hit at that PB. Still early in the plan so no pressure to get it, just do your best and keep making progress. Love where you’re at right now with your running. Keep it up Kirsty.

Coach Simon🍊

106 POINTS TARGET

107 Points

TUESDAY

20 x 1 Minute Reps

24 POINTS

Hhhhmmmmmm 😵‍💫 this could have been better with people, I recon I could have pushed more. That said, on a positive, I never thought I’d be pissed off with reps starting with a 4 so let’s take that as a win.

Pace was swift. But yeah I get that. Tough session solo. But hitting paces you’ve not hit before which is exciting and should lead to further improvement. Awesome work Kirsty.

Coach Simon 🍊

24 Points

WEDNESDAY

50 Mins & Strides

19 POINTS

24 mins, TWR, strides. Very chill tonight!

It has been cold hasn’t it. I headed out in a rain jacket for my Wednesday jaunt. Extra bonus point banked. Well done Kirsty

Coach Simon 🍊

20 Points

FRIDAY

50 Mins Run

15 POINTS

I liked today’s route! 50mins completed it! 🙌🏻💪🏻

The Old Town, the park and seafront all in one. We are lucky. Well done Kirsty.

Coach Simon 🍊

15 Points

SATURDAY

parkrun

26 POINTS

27:01 I’m cross.

Don’t be. It’s there. I think looking at the data, pace, heart rate, cadence, it’s probably just the head holding you back. Still a bit of self doubt when it gets tough. It happens, don’t beat yourself up, you’re training well, your fitness is in a really good place, not every parkrun, race and session is going to be perfect. It will come, just keep being positive and telling yourself “you can”. And to run your 2nd fastest 5k on Strava and be disappointed tells you where you’re at right now. So that in itself is a positive. Keep going Kirsty.

Coach Simon 🍊

26 Points

Week Commencing: 11 May 26

Choose Day👇

106 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

24 POINTS

10 Mins WU

Easy

20 x 60 Secs (60s Rest)

3K Pace

10 Mins CD

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

15 POINTS

50 Mins Run

Zone 2: Easy

SATURDAY

26 POINTS

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K