Plan 2 - Week 11 - PBrunner

Choose Day👇

We don’t want to be doing the crazy long runs every weekend as that will lead to burnout. So we strip it back a bit this week, but add in a 4th run to hit the targets. Any problems let me know. But Monday track, Wednesday Horntye, Saturday with the long run gang. Lots to look forward too. Keep up the great work Sarah. You got this.

Coach Simon🍊

132 POINTS TARGET

58 Points

MONDAY

15 Mins & 5-4-3-2-1

27 POINTS

Sorry you were unable to make it this week 😢

Coach Simon 🍊

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

60 Mins & Strides

22 POINTS

Good

Great work Sarah, it’s always nice to run with the club and have a chat with some of the others.

Coach Simon 🍊

22 Points

THURSDAY

30 Mins Solo Spin

10 POINTS

Sarah's S&C

15 POINTS

FRIDAY

Rest Day

0 POINTS

SATURDAY

120 Mins

36 POINTS

10 mins short as with others and rushing to get to reformer Pilates for my strength Included park run

No worries Sarah as the Pilates will have made up for that. Well done on the run!!

Coach Simon 🍊

36 Points

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

Choose Day👇

132 POINTS TARGET

MONDAY

27 POINTS

10 Mins WU @ Easy Pace

RPE: 3

15 Mins @ HM Pace

RPE: 6

5 Mins @ 5K Pace

RPE: 8

4 Mins @ 5K Pace

RPE: 8

3 Mins @ 5K Pace

RPE: 8

2 Mins @ 5K Pace

RPE: 8

1 Min @ 3K Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

10 POINTS

5 Mins WU

RPM 60

60 Seconds Fast

RPM 100+

60 Seconds Easy

RPM 60

x 10

5 Mins CD

RPM 60

15 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

36 POINTS

120 Mins

Zone 2: Easy

SUNDAY

21 POINTS

70 Mins Run

Zone 2: Easy