Plan 2 - Week 5 - PBrunner

Choose Day👇

I do like a quick parkrun in the plan from time to time. Doesn’t have to be a fast course, just a good solid effort to wake up those fast twitch muscle fibres. So two decent sessions complimented with the easy miles, which we need to keep easy, including Sunday’s long run. Looking at the plan, 6 of the next 7 weeks you’ve got a session or race on the Sunday, so enjoy these easy miles. Keep up the great work Dan. Biggest pts week yet.

Coach Simon🍊

171 POINTS TARGET

171 Points

MONDAY

40 Mins Run

12 POINTS

40 easy minutes complete.

👊

Coach Simon 🍊

12 Points

TUESDAY

Dan's S&C

15 POINTS

S&C completed.

💪

Coach Simon 🍊

15 Points

WEDNESDAY

5 x 1km & 10 x 400m

42 POINTS

Progression WU complete. 5x 1km all sub 6:25 pace. 10x 400m all sub 6:00 pace. Got kicked off the track so did a 10 min cool down on my Wattbike Atom in the garage when I got home.

Consistent splits make me so happy. 83 second last lap as well. I get about 50 Hastings Runners along to track on Mondays and you’d be up there as one of the quickest 2 runners each week, so don’t underestimate how good you are compared to the average runner. Great session Dan.

Coach Simon 🍊

42 Points

THURSDAY

50 Mins Run

15 POINTS

Dan's S&C

15 POINTS

50 easy minutes completed. S&C completed.

Bish. Bash. Bosh. Never underestimate a training day where you get 30+ pts. Well done Dan

Coach Simon 🍊

30 Points

FRIDAY

Rest Day

0 POINTS

Chilled day with a good film.

You never mentioned if you enjoyed the twist in His and Hers. We saw Send Help at the cinema this week. Really enjoyed it actually, dark humour with a bit of horror and gore.

Coach Simon 🍊

SATURDAY

parkrun & Strides

30 POINTS

Warm up and strides complete. Sub 20 PR. CD complete.

Great work Dan. Looked like a good effort. HR pretty much consistent throughout which is good to see. More pts in the bank

Coach Simon 🍊

30 Points

SUNDAY

140 Mins Run

42 POINTS

140 minutes completed.

Great work Dan. Was listening to a good podcast about Easy Running this week and picked up a good tip about setting the watch screen to display only HR and mins. Something I’ll be trying going forward.

Coach Simon 🍊

42 Points

Glute Bridge	2 x 20
Hamstring Walkouts	10
Split Squat Iso Hold	10*
Leg Swings	10*
Goblet Squat	2×10 (12kg)
Kettlebell Romanian Deadlift	2 x 10 (15.5)
Single Leg Deadlift	2×8 (13 kg)
KettleBell Swings	2×10 (13 kg)
Split Squat	2×8 (13kg)
Kettlebell Bent Over Row	2×8 (13 kg)
Calf Raises	2×10 (13 kg)
Single Leg Calf Raises	2 × 15 *(10.9 kg)
Suitcase Carry	2×30s* (18 kg)
Kettlebell Side Bends	2×10* (18 kg)
Dead Bugs	2 × 10* (5kg)
Russian Twist	2x30s (12kg)
Plank	2x45s
Press Up	2×15

Glute Bridge	2 x 20
Hamstring Walkouts	10
Split Squat Iso Hold	10*
Leg Swings	10*
Goblet Squat	2×10 (12kg)
Kettlebell Romanian Deadlift	2 x 10 (15.5)
Single Leg Deadlift	2×8 (13 kg)
KettleBell Swings	2×10 (13 kg)
Split Squat	2×8 (13kg)
Kettlebell Bent Over Row	2×8 (13 kg)
Calf Raises	2×10 (13 kg)
Single Leg Calf Raises	2 × 15 *(10.9 kg)
Suitcase Carry	2×30s* (18 kg)
Kettlebell Side Bends	2×10* (18 kg)
Dead Bugs	2 × 10* (5kg)
Russian Twist	2x30s (12kg)
Plank	2x45s
Press Up	2×15

Choose Day👇

171 POINTS TARGET

MONDAY

12 POINTS

40 Mins Run

Zone 2

TUESDAY

15 POINTS

WEDNESDAY

42 POINTS

THURSDAY

15 POINTS

50 Mins Run

Zone 2: Easy

15 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

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

42 POINTS

140 Mins Run

Zone 2: Easy