Plan 1 - Week 1 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

See how the week progresses and listen to your body. It’s a relatively sensible start and keeping the runs easy. So hopefully no problems. To view more info on any session just click on the green plus icon. To view tutorials of any exercise or stretch just click on it’s name. Any issues let me know, but welcome to the Team.

Coach Simon🍊

116 POINTS TARGET

14 Points

MONDAY

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.

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!

I was a bit tired from yesterday so I decided to switch into swimming session. I focused on consistency while swimming.

No worries, a sensible decision. I think with any session if we can really nail down the correct zones we will maximise the gains from that workout, so I like your thinking. Well done Gianluigi!!

Coach Simon 🍊

14 Points

TUESDAY

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!”

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.

60 Mins Run

18 POINTS

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

I went for this run on very little sleep. I had to head out really early because the heat becomes unbearable later in the day. I tried to keep a conversational pace, making a conscious effort to keep my heart rate low.

THURSDAY

40 Mins Run

12 POINTS

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

FRIDAY

Home Legs/Core

8 POINTS

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.