Plan 1 - Week 2 - PBrunner

Choose Day👇

Building the training in a sensible smart way. Laying the foundations to get you back running well and then so we can kick on and really push even harder. So plenty of easy miles this week with track the opportunity to really ramp up that RPE. 96 second laps are the target. I would suspect that’s a big ask in the 8 minute rep but for the others see if you can hold that pace. Keep up the great work Steve

Coach Simon🍊

105 POINTS TARGET

MONDAY

8 4s & 2s

26 POINTS

Hard work towards the end but certainly felt as if there was a bit more speed in my legs

Such a big improvement on last week, I was so impressed. To hit those paces so soon was brilliant. Great to have a bit of company too as I know that makes a big difference but that highlights that you’re still running at a strong level right now. I really find the lap times helpful and use that as my focus and motivation on the track. Awesome running Steve.

Coach Simon 🍊

26 Points

TUESDAY

Steve S's S&C

15 POINTS

Great work with these Steve, keep me posted with your progress on these.

Coach Simon 🍊

15 Points

WEDNESDAY

50 Mins & Strides

19 POINTS

Nice easy run with the Wednesday Horntye group. No strides but will add those to tomorrow’s easy run

Well done Steve. Nice to run with the club, especially such a good turnout for the Xmas lights. If you can add those strides to the next run that will help.

Coach Simon 🍊

16 Points

THURSDAY

30 Mins Run

9 POINTS

30 mins easy + strides from yesterday

Awesome work Steve, well done for fitting in the strides as well.

Coach Simon 🍊

13 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

120 Mins

36 POINTS

Very easy pace as quite a hilly route. Very nice couple of hours. Just me and Joni Mitchell

I didn’t know Joni Mitchell was a local runner 🤦‍♂️ (sorry). But well done Steve, keeping these ones easy is a good idea. Mitch (who comes to track) lives up the road in Northiam and does some easy weekend runs. Might be a possible training buddy at some stage if you wanted me to try and connect you are reach out?

Coach Simon 🍊

36 Points

Glute Bridge	2 x 10
Squats	2 x 15
Plank	2 x 40s
Reverse Lunge	2 x 10
Dead Bugs	2 x 10
Press Up	2 x 10
Side Planks	2 x 20s
Calf Raises	2 x 10 (5kg)
Bent Over Row	2 x 10 (5kg)
Shoulder Press	2 x 10 (5kg)
Wall Sits	2 x 30s
Farmers Walk	2 x 60s (8kg)
Kettlebell Romanian Deadlift	2 x 10 (8kg)
Russian Twist	2 x 30s

Choose Day👇

105 POINTS TARGET

MONDAY

26 POINTS

10 Mins WU

Zone 2: Easy

1 x 8 Min (120 Seconds Rest)

Zone 6: 5K

2 x 4 Mins (120s)

Zone 6: 5K

4 x 2 mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

TUESDAY

15 POINTS

WEDNESDAY

19 POINTS

50 Mins @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

THURSDAY

9 POINTS

30 Mins

Zone 2: Easy

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

36 POINTS

120 Mins

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0