Plan 1 - Week 10 - PBrunner

Choose Day👇

Two really good sessions this week. A bit of goal pace as well as the track session where we are pushing that bit harder. It’s lighter load this week though with only 112pts the target. Any problems let me know but keep up the great work Steve

Coach Simon🍊

112 POINTS TARGET

112 Points

MONDAY

2-4-6-6-6-4-2 Pyramid

28 POINTS

Legs very tired towards the end but otherwise felt good.

30 mins at 4:00/km per pace. A pace you were struggling to hit when you started this plan. So that highlights real progress. All about that consistency, so another strong session Steve.

Coach Simon 🍊

28 Points

TUESDAY

Steve S's S&C

15 POINTS

Well done Steve

Coach Simon 🍊

15 Points

WEDNESDAY

40 Mins Run

12 POINTS

💪🍊

Coach Simon 🍊

12 Points

THURSDAY

4 x 2km

30 POINTS

Bit sluggish on a couple of the slightly uphill bits, but happy enough with that considering the 6am uncaffeinated start.

Ouch, that is early, but respect for getting it done. Another solid tempo session ticked off and great to keep practicing that HM pace ready for Malaga. Well done Steve.

Coach Simon 🍊

30 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

90 Mins Run

27 POINTS

2 mins short, but I ran out of road.

WHAT!!! I have this image in my head of the road coming to an end at the edge of a cliff and nowhere else to go. 😂 But well done Steve.

Coach Simon 🍊

27 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👇

112 POINTS TARGET

MONDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

TUESDAY

15 POINTS

WEDNESDAY

12 POINTS

40 Mins Run

Zone 2

THURSDAY

30 POINTS

2km WU @ Easy Pace

RPE: 3

4 x 2km @ HM Pace*

RPE: 6

2km CD @ Easy Pace

RPE: 3

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

27 POINTS

90 Mins Run

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0