Plan 2 - Week 15 - PBrunner

Choose Day👇

Taper time but not to be mistaken for a super easy week. Still plenty of quality in there, it’s only really the next 2 weeks (including race week) that the pts really drop. Any problems let me know.

Coach Simon🍊

100 POINTS TARGET

113 Points

MONDAY

0 POINTS

TUESDAY

8 POINTS

Well done Ben, very consistent with these during this plan

Coach Simon 🍊

8 Points

WEDNESDAY

31 POINTS

Completed Thurs morning instead of wed eve as realised Matthew’s local park doesn’t have lights! A bit of a struggle at 6.30, can’t lie, but in the bag

Ooof (is that a word?), yes that is early. Well done though and as you say, in the bag. Still good to get some speed in the legs ahead of the big one. Well done Ben. I don’t know why more parks don’t have lights, it’s annoying as we would use it for our sessions in the winter. Seems a waste almost.

Coach Simon 🍊

31 Points

THURSDAY

60 Mins @ MP

36 POINTS

Didn’t get to do the whole 80 mins, as was short of time. Instead, opted for 1km warm up and cool down and 50 mins marathon pace. Not sure I could sustain some of the splits I was doing, but felt good so pushed it a bit

No worries. I think the quicker pace would have definitely made up for the missing 10 mins, so max pts here. I think it’s important to stick with the targets for race day. I had the same in my build up to Chester where a few weeks out I started thinking what if I just went off a little bit quicker, could I run 10 mins faster? In the end my pre race illness stopped me attempting that, but I think that will generally end badly and hopefully there will be future marathons too where you can attempt that slightly quicker pace. Great session though Ben!!

Coach Simon 🍊

36 Points

FRIDAY

20 Mins Legs & Core

8 POINTS

SATURDAY

parkrun & Strides

30 POINTS

In the end, due to weather and subsequent flooding if track in norman park, Matthew and I decided to do a run on the streets of Bromley and surrounds. Sorry to mess with plan, wasn’t my intention. Ended up doing 15k with him at about marathon pace

No worries I get that. Also it’s good to take that opportunity to run with Matt whilst it’s there and actually banked some bonus points too. Marathon paced miles at this point of the plan are all good.

Coach Simon 🍊

38 Points

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

Choose Day👇

100 POINTS TARGET

MONDAY

0 POINTS

0 Mins

RPE 0

TUESDAY

8 POINTS

WEDNESDAY

31 POINTS

THURSDAY

36 POINTS

10 Mins WU @ Easy Pace

RPE: 3

60 Mins @ Marathon Pace

RPE: 5

10 Mins CD @ Easy Pace

RPE: 3

FRIDAY

8 POINTS

SATURDAY

30 POINTS

10 Mins WU

Zone 2: Easy

8 x 100 metre Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0