Plan 2 - Week 9 - PBrunner

Week Commencing: 29 June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Changed after we switched the recovery week to last week. But the main sessions are nicely spread out so I’m confident come Sunday the legs should be well recorded from the race and we hit a healthy target with only 3 runs.

Coach Simon🍊

137 POINTS TARGET

MONDAY

Gym Arms

2 POINTS

Gym Arms

Barbell Bicep Curls

3 x 10

Lat Pull down

3 x 10

Farmers Walk

3 x 60s

Chest Press

3 x 10

Tricep Dips Dumbbells

3 x 10

Bent Over Row

3 x 10

Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.

TUESDAY

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.

10K Race

40 POINTS

10K Race

2km WU

Zone 2: Easy

10K Race

Zone 5: 10K

1km CD

Zone 2: Easy

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!!

WEDNESDAY

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!”

THURSDAY

Gym Arms

2 POINTS

Gym Arms

Barbell Bicep Curls

3 x 10

Lat Pull down

3 x 10

Farmers Walk

3 x 60s

Chest Press

3 x 10

Tricep Dips Dumbbells

3 x 10

Bent Over Row

3 x 10

Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

FRIDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

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.

Gym Legs/Core Session

10 POINTS

Gym Legs/Core Session

Romanian Deadlift

3 x 10

Bent Knee Calf Raises

3 x 15

Goblet Squat

3 x 10

Ab Crunch

3 x 10

Walking Lunges

3 x 10*

Russian Twist

3 x 10*

Box Step Up

3 x 10*

Side Planks

2 x 30s*

Planks

3 x 60s

Booty Builder

3 x 10

Wall Sits

3 x 60s

Side Lunges

3 x 10*

Great session. If short on time superset a few exercises. Let’s do this 💪

SATURDAY

Gym Arms

2 POINTS

Gym Arms

Barbell Bicep Curls

3 x 10

Lat Pull down

3 x 10

Farmers Walk

3 x 60s

Chest Press

3 x 10

Tricep Dips Dumbbells

3 x 10

Bent Over Row

3 x 10

Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.

SUNDAY

6 x 1 Mile On/Off

46 POINTS

6 x 1 Mile On/Off

1 Mile WU @ Easy Pace

RPE: 3

1 Mile @ Half Marathon Pace

RPE: 6

1 Mile @ Easy Pace

RPE: 3

x 6

A total of 13 miles, so you cover the distance of a half marathon, but only 6 of those miles are at your target pace. A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.