• Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard
  • Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard

Week Commencing: 15 June 26

Choose Day👇

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

I feel like we’re in a good place right now? Agree? You’re hitting some really impressive numbers, the feedback is positive, you’re delivering in terms of execution and touch wood, no real aches and pains at the moment. This is the last week before a little recovery week, and then we push the pts to 150, which is huge. I think there’s something big in the locker from you, but let’s not be in a hurry to deliver that result. It will happen sometimes and often when least expected. But I think all this work is definitely building up your fitness. Keep up the fantastic work Lou.

Coach Simon🍊

145 POINTS TARGET

148 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

40 Mins Elliptical

40 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. To get your heart rate into zone 2 you’ll probably find you need to work quite hard but that’s a good thing.

gym-workout

Body Pump

12 POINTS

Body Pump

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

Avoided the pool due to a cold as I suffer from swimmers rhinitis too, not a good combination! All good
I’d never heard of that before, but good idea to switch up the cross trainer to avoid it.

Coach Simon 🍊
24 Points

TUESDAY

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.

Another good run in the bag. Enjoyed that
If you can enjoy these easy 60 min sessions then running becomes more run. Well done Lou

Coach Simon 🍊
18 Points

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

20 Mins Stairs

20 Mins Stair Climber

Zone 2: Easy

A great form of cross trainer for us runners. Find the level which means your heart rate is in zone 2. If you go other that, reduce the level. It’s that simple.

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

30 Mins Elliptical

30 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints. You might find you have to work quite hard to get your heart rate in Zone 2.

👍🏻
All these sessions keep adding to that fitness.

Coach Simon 🍊
18 Points

THURSDAY

Loading...
gym-workout

Body Pump

12 POINTS

Body Pump

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

alice

Progression Run

26 POINTS

Progression Run

1 Mile WU @ Easy Pace

RPE: 3

1 Mile @ Marathon Pace

RPE: 4

1 Mile @ HM Pace

RPE: 6

1 Mile @ 10K Pace

RPE: 7

1 Mile @ 5K Pace

RPE: 8

1 Mile CD @ Easy Pace

RPE: 3

A challenging but rewarding session where you can experience what it feels like to run at different paces.

Chose this day and time to try to avoid the worst of the heat. Was worrying about this session but it went well until I got to the 5k mile and had to stop to use the toilet. Couldn’t get going properly after. Would like to try this again without stopping. Still enjoying BP.
It’s always hard to hit that 5k pace at the end of those especially if you lose that flow. But a great effort and glad you still enjoy BP. Finding S&C you like is not always easy. Excellent day of training Lou

Coach Simon 🍊
38 Points

FRIDAY

Loading...
swimming

40 Mins Swim

12 POINTS

40 Mins Swim

40 Mins Swim

Zone 2: Easy

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

Surprisingly felt strong in the pool after yesterday
I think one real positive about your schedule is your power of recovery will be so much better which was evident today. Those not so fit would have needed a day or two to recover from what you did yesterday.

Coach Simon 🍊
12 Points

SATURDAY

Loading...
gym-workout

Lou's Legs Gym

8 POINTS

Lou's Legs Gym

Crab Walks

3 x 60s

Single Leg Calf Raises

3 x 10

Side Lunges

3 x 10*

Single Leg Bent Knee Calf Raise

3 x 15

Box Step Up

3 x 10*

Single Leg Deadlift

3 x 10

Tib Raises

3 x 10

Seated Leg Curl

3 x 10

A good all round session to work the legs. This is level 2 workout with some single leg exercises and lower reps, higher weights approach. So you want to be strong before doing this session.

sam-davies-1

100 Mins Run

30 POINTS

100 Mins Run

100 Mins Run

Zone 2: Easy

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

Wasn’t feeling it today. Legs felt heavy and it’s too warm for me. Got it done ✔️
Can’t be at the races everyday but you still ticked off the sessions which is the most important thing. Some how got your pts wrong so will double check my adding up 🤦‍♂️ Another great week though. Found the issue, bad maths on my part. Will all be fixed by the time you read this. 148pts for the week, well over your average which suggests continued progression, so lots to be positive about right now.

Coach Simon 🍊
38 Points

SUNDAY

Loading...
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!”

www.pbrunner.co.uk. All Rights Reserved. 2022

Logout