Plan 3 - Week 14 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Tuesday!! Just go out there and enjoy it. Someone will beat the handicapper by some distance, so relax and just run a strong race and see what happens, it’s likely to be very warm so that will effect pace as well. Same may apply for the other runs this week, so don’t be afraid to slow them down. Any problems though let me know and hopefully this is a strong week to get back on track ahead of the Bewl 15 and Pier to Pier which we have to look forward to. Keep up the great work Jan.

Coach Simon🍊

111 POINTS TARGET

10 Points

MONDAY

Completed a morning session rather than an evening session. Geri is using a smaller room in the evening at the moment (too small for comfort or ease of movement). It was really to give me a longer recovery prior to the 5k but I think I’ll continue with mornings when I can. A good session with a focus on joint movement from neck to ankles. Some good quad and hip flexor strengthening too. Great in helping recovery from yesterday’s run.

Sounds ideal after yesterdays long run. These sessions really do sound great. Always a good way to start the week, shame about the race tomorrow but probably for the best given the forecast. Well done Jan

Coach Simon 🍊

Week Commencing: 22 June 26

Choose Day👇

111 POINTS TARGET

MONDAY

10 POINTS

TUESDAY

26 POINTS

2km WU

Zone 2: Easy

5k Race

Zone 6: 5K

2km CD

Zone 2: Easy

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

9 POINTS

30 Mins Swim

Zone 2

12 POINTS

3 x 15

3 x 10

3 x 15

3 x 10

3 x 10

3 x 15 (5kg)

3 x 45s

3 x 40s

3 x 15

3 x 45s

2 x 60s*

3 x 10*

Foam Rolling

30s Each Muscle

FRIDAY

18 POINTS

60 Mins Run

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy