Plan 6 - Week 14 - PBrunner

Choose Day👇

We’ve got 2 more long runs before HHM. Sunday’s 140 mins and then a 150 mins in two weeks time. So two more opportunities to improve your endurance. So when it gets tough Sunday, and it will, remember that, “this is my chance now to get fitter for HHM”. You got this Debbie. Any problems let me know but keep up the great work. If you get to 140 mins and you feel like you have another 10 in you, do it. Then we can get closer to full distance on that last long run. Also adding in some hills on the easy runs over the next few weeks is a good idea.

Coach Simon🍊

117 POINTS TARGET

112 Points

TUESDAY

70 Mins Run

21 POINTS

Swopped the days as I’m short of time tomorrow. Good run, included a couple of uphill bits.

Good thinking Debbie. And well done on the run.

Coach Simon 🍊

21 Points

WEDNESDAY

60 Mins Yoga

6 POINTS

45 Mins Run

14 POINTS

No yoga but pleased to get the run done.

Well done Debbie, the run will always be more important, and worth more pts, so missing the yoga is ok.

Coach Simon 🍊

14 Points

THURSDAY

30 Mins Legs & Core

10 POINTS

Fantastic work Debbie. Another member of the team is on holiday and improvising with weights (a large water bottle) so I had to share you’re alternative of using a plastic bag with cans of beans in. They were duly impressed 😂

Coach Simon 🍊

10 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

Rest Day

0 POINTS

SUNDAY

140 Mins Run

42 POINTS

Pretty pleased with 12.2 miles. Legs were protesting but I still felt fairly strong at the end. The weather meant I needed to keep running and I did, any stops were for waiting or when a gust of wind was absolutely impossible to fight.

Brilliant. To get it done in those conditions should give you a lot of confidence now for HHM. Especially given you still felt strong at the end. Fantastic running Debbie.

Coach Simon 🍊

42 Points

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Choose Day👇

117 POINTS TARGET

MONDAY

8 POINTS

17 POINTS

Exercise Bike

5 Mins

Rowing

10 Mins

Leg Press

3 x 10

Calf Raises - Leg Press

3 x 10

Hamstring Curl

3 x 10

Ab Crunch

3 x 10

Chest Press

3 x 10

Lat Pull Down

3 x 10

Seated Row

3 x 10

Shoulder Press

3 x 10

Hip Adductor

3 x 10

Hip Abductor

3 x 10

Cable Torso Rotation

3 x 10

Wall Sits

2 x 40s

Kettlebell Swings

2 x 15 (6kg)

Farmers Walk

2 x 60s (10kg)

TUESDAY

21 POINTS

70 Mins Run

Zone 2: Easy

WEDNESDAY

6 POINTS

60 Mins Yoga

14 POINTS

45 Mins @ Easy Pace

RPE: 3

THURSDAY

10 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

42 POINTS

140 Mins Run

Zone 2: Easy