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Week Commencing: 13 July 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

The conclusion of training plan 5. Congrats Lou. I’ll get a form added to your dashboard for number 6. You are due a week off though, so perhaps if going away during the holidays we can use that week to take a complete rest from the plan. Let’s finish this plan in style. You got this. Any schedule issues just let me know.

Coach Simon🍊

122 POINTS TARGET

MONDAY

circuits

ASPT

10 PTS

ASPT

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

TUESDAY

dead

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

WEDNESDAY

rest-day

Rest Day

0 PTS

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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bimblers

Bimble💙 & Strides

22 PTS

  • Z2
  • Z7

Bimble💙 & Strides

60 Mins Bimble

Zone 2

8 x 100m Strides

Zone 7

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

FRIDAY

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rest-day

Rest Day

0 PTS

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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paul-lambert-1

parkrun

26 PTS

  • Z6

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

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