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Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

A nice recovery week, especially with Tunbridge Wells half coming up. Tuesday tracks have become a bit messy, because regulars Andy, Sue and Lindsey are no longer on plans, and I’m still coming back from injury, hence why we are all doing different things, but it’s still good to have others around to do those sessions. I didn’t want you to think you were being left out though. Keep up the great work Kev.

Coach Simon🍊

121 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*
Done!
Well done Kev πŸ’ͺ

Coach Simon 🍊
15 Points

TUESDAY

start

15 - 10 - 5 Mins (10k) πŸ’¨

28 POINTS

15 - 10 - 5 Mins (10k) πŸ’¨

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

Done. Didn’t catch the magic, but it was good to be out in the rain.. Remembered to turn my watch off, so I know I covered 8.9k.
Well done Kev. Sometimes the magic isn’t there, or you can’t feel it, but it’s happening if we work hard πŸ˜‚ Another strong session. How did Cole Palmer miss that chance as well? One of my last football experiences was coming on as a sub in a big game, I say big game, it was for Sedlescombe in Div 1, but we were playing the table toppers, who had won every game that season and it 1-1. It wasn’t as clear as Palmer’s but I must have only been six yards out when the ball was cut back to me and I blazed it over. I’m still haunted by that miss and reminded about from time to time by my dad and brothers.

Coach Simon 🍊
28 Points

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*
Done. Sorry, wrong week, but it will be done tmw!
πŸ‘Œ

Coach Simon 🍊
15 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

50 Mins Run

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

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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paul-lambert-1

parkrun

26 POINTS

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

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