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Week Commencing: 13 July 26

Choose Day👇

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

Two really good sessions this week. Any problems with Sunday’s in terms of what pace to run, just ask. Tuesday hills is always a big favourite with the team. Then keep those easy runs easy. A good chance to make some decent progress this week by executing the sessions well. Any problems let me know. Keep up the great work Patrick.

Coach Simon🍊

123 POINTS TARGET

MONDAY

gym-workout

Patrick Legs/Arms

8 PTS

Patrick Legs/Arms

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Barbell Bench Press

3 x 8

Seated Dumbbell Overhead Press

3 x 8

Supported Pull Ups

3 x 8

Support Dips

3 x 8

Dumbbell Fly

3 x 8

Seated Row

3 x 8

A combination of the arms and leg workout you were given before we started working together.

TUESDAY

dead

Hills Pyramid

28 PTS

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

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

THURSDAY

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rest-day

Rest Day

0 PTS

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

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philippa-wide

80 Mins Run

24 PTS

  • Z2

80 Mins Run

80 Mins Run

Zone 2: Easy

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

SATURDAY

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gym-workout

Patrick Legs/Back

8 PTS

Patrick Legs/Back

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Dumbbell Shrugs

3 x 8

Single Arm Dumbbell Row

3 x 8

Lat Pulldown

3 x 8

Behind Neck Lat Pulldown

3 x 8

Floor Back Extension

3 Sets

Superman

3 Sets

A combination of the arms and back workout you were given before we started working together.

SUNDAY

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lindsey

Half/Mararathon Tempo

33 PTS

Half/Mararathon Tempo

1 Mile WU

Zone 2: Easy

3 Miles @ MP

Zone 3: Steady

3 Miles @ HMP

Zone 4: Half

1 Mile CD

Zone 2: Easy

A good session to mix up paces. WU & CD very important to slowly build the pace.

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