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Choose Day👇

  • Monday
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  • Saturday
  • Sunday

A big week with 135 pts up for grabs which is a decent tally. Paul’s group still an option on Sunday’s. They’ve split into two with the faster runners off doing their own thing now so Paul’s little gang would be perfect. I hope to join them at some stage once my knee is better. Any problems let me know.

Coach Simon🍊

135 POINTS TARGET

MONDAY

gym-workout

Kevin's S&C

15 POINTS

Kevin's S&C

Step Ups 60 Secs
Wall Sits 2 x 60 Secs
Reverse Lunge 2 x 10*
Incline Press Up 2 x 15
Glute Bridge 2 x 15
Russian Twist 2 x 15
Plank 2 x60s
Single Leg Deadlift 2 x 10
Squats 2 x 15
Calf Raises 2 x 15*
Flutter Kicks 2 x 30s
Side Planks 2 x 20s
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*

TUESDAY

si-1-mile-3

800-400-200 x 3

25 POINTS

800-400-200 x 3

2km WU

Zone 2: Easy

800m (120s Rest)

Zone 7: 3K

400m (90s)

Zone 7: 3K

200m (60s)

Zone 7: 3K

x 3

2km CD

Zone 2: Easy

The shorter the rep the quicker you want to go. Start at the faster end of Zone 7 pace and see if you can pick up the speed.

WEDNESDAY

gym-workout

Kevin's S&C

15 POINTS

Kevin's S&C

Step Ups 60 Secs
Wall Sits 2 x 60 Secs
Reverse Lunge 2 x 10*
Incline Press Up 2 x 15
Glute Bridge 2 x 15
Russian Twist 2 x 15
Plank 2 x60s
Single Leg Deadlift 2 x 10
Squats 2 x 15
Calf Raises 2 x 15*
Flutter Kicks 2 x 30s
Side Planks 2 x 20s
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*

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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oaul-1

parkrun & Strides

30 POINTS

parkrun & Strides

10 Mins WU

Zone 2: Easy

8 x 20 Seconds Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

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