Plan 1 - Week 6 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

My advice with injuries like that is rest until you are ready to go again. Even if that means missing a few more runs. If that’s Wednesday? Friday? Saturday? So be it. Come the end of the plan you’ll still have made progress and most of the key half marathon sessions are yet to come, so don’t worry about that. We can reassess Monday once you know how you feel.

Coach Simon🍊

116 POINTS TARGET

9 Points

MONDAY

50 Mins Run

15 PTS

50 Mins Run

Zone 2: Easy

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

TUESDAY

Stretches #2

2 PTS

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 Legs/Core

8 PTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Side Lunges

3 x 10*

Calf Raises

3 x 20

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

WEDNESDAY

8 4s & 2s

26 PTS

8 4s & 2s

10 Mins WU

Zone 2: Easy

1 x 8 Min (120 Seconds Rest)

Zone 6: 5K

2 x 4 Mins (120s)

Zone 6: 5K

4 x 2 mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

THURSDAY

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

130 Mins

39 PTS

130 Mins

130 Mins Run

Zone 2: Easy

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

SATURDAY

5K Tempo (10K)

24 PTS

5K Tempo (10K)

10 Mins WU

Zone 2: Easy

5k

Zone: 5 10K

10 Mins CD

Zone 2: Easy

Basically 5k but at your 10k pace or zone 5 heart rate. What data metric you choose will depend on the elevation or conditions, as that will have more impact on your pace.