Plan 5 - Week 18 - PBrunner

Choose Day👇

100pts up for grabs this week and a decent 3 run week, with just the one speed session and the important long run. I’ve still got Paddock Wood in the plan but pretty sure you’re not doing that right? And just HHM? Let me know and I’ll get it removed, any others problems just shout.

Coach Simon🍊

101 POINTS TARGET

49 Points

MONDAY

Jodie's S&C

15 POINTS

Tick

Tock….🤦‍♂️ Well done Jodie.

Coach Simon 🍊

15 Points

TUESDAY

8-6-6-4-4

28 POINTS

Good session. Struggled with the cold a little on my lungs but managed to keep 50seconds to 90seconds below average pace needed for sub 2

Well done Jodie. A strong session again. Keep ticking them off and that sub 2 becomes more of a possibility.

Coach Simon 🍊

28 Points

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Choose Day👇

101 POINTS TARGET

MONDAY

15 POINTS

TUESDAY

28 POINTS

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 5: 10K

6 Mins (120s)

Zone 6: 5k

6 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

22 POINTS

60 Mins Bimble

Zone 2

8 x 100m Strides

Zone 7

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

36 POINTS

120 Mins

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0