Plan 1 - Week 11 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Hopefully back to full health? We have a cracker of a session on Friday. I did it myself the other week and if you get the pace right it’s almost a threshold session in disguise as you can keep the heart rate fairly under control if you choose a good hill (5% gradient is about right). Then we compliment that with the strength work and Zone 2 sessions. Any issues let me know. Let’s make this week a good one.

Coach Simon🍊

118 POINTS TARGET

MONDAY

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!”

TUESDAY

40 Mins Swim

12 POINTS

40 Mins Swim

Zone 2: Easy

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

50 Mins Run

15 POINTS

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

WEDNESDAY

Stretches #2

2 POINTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

Home Full Body

10 POINTS

Home Full Body

Goblet Squats

3 x 10

Plank

3 x 60s

KettleBell Swings

3 x 10*

Side Planks

2 x 30s*

Calf Raises

3 x 15

Russian Twist

3 x 10*

Chest Press

3 x 10

Wall Sits

3 x 60s

Bicep Curls

3 x 10

Bent Knee Calf Raises

3 x 15

Side Lunges

3 x 10*

Tricep Dips Dumbbells

3 x 10

Split Squat

3 x 10*

Bent Over Row

3 x 10

A good all round workout you can do at home. Simple but really effective. If you repeat this twice a week and slowly add to the weights you are going to make some good gains in the long run.

If you superset the exercises it should save time and hopefully make it achievable in around 60 mins.

THURSDAY

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!”

FRIDAY

Hills Pyramid

28 POINTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

SATURDAY

Home Full Body

10 POINTS

Home Full Body

Goblet Squats

3 x 10

Plank

3 x 60s

KettleBell Swings

3 x 10*

Side Planks

2 x 30s*

Calf Raises

3 x 15

Russian Twist

3 x 10*

Chest Press

3 x 10

Wall Sits

3 x 60s

Bicep Curls

3 x 10

Bent Knee Calf Raises

3 x 15

Side Lunges

3 x 10*

Tricep Dips Dumbbells

3 x 10

Split Squat

3 x 10*

Bent Over Row

3 x 10

A good all round workout you can do at home. Simple but really effective. If you repeat this twice a week and slowly add to the weights you are going to make some good gains in the long run.

If you superset the exercises it should save time and hopefully make it achievable in around 60 mins.