Plan 2 - Week 11 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

A solid week. For now I’ll keep any sessions to threshold and 10k pace to help with the niggle. Then the two easy runs, lots of stretching and a couple of strength workouts. Really hope your work schedule gives you time to execute the plan well this week. Any problems let me know.

Week Commencing: 13 July 26

Choose Day👇

91 POINTS TARGET

MONDAY

2 PTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

8 PTS

3 x 60s

3 x 15

3 x 15*

3 x 10*

3 x 20

2 x 30s*

3 x 10*

3 x 60s

Glute Bridge

3 x 10*

Press Ups

3 x 10

TUESDAY

23 PTS

2km WU

Easy Pace

5 x 1km (60s Rest)

Zone 5

2km CD

Easy Pace

2 PTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

WEDNESDAY

2 PTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

12 PTS

40 Mins Run

Zone 2

THURSDAY

2 PTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs