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Choose Day๐Ÿ‘‡

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

We are that stage of the plan where it feels tough. It feels like a busy schedule and at times our body will ache and we fee tired. But trust me, these weeks tick by, quickly and before you know it, it’s race day, and you can keep completing the sessions you’re going to feel amazing on that start line. Better than you’ve ever felt before. So it’s worth it. Keep up the great work Emily.

Coach Simon๐ŸŠ

132 POINTS TARGET

127 Points

MONDAY

TUESDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

track

2-4-6-6-6-4-2 Pyramid

28 POINTS

2-4-6-6-6-4-2 Pyramid

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

Pyramid run- my watch and the treadmill said completely different stats. (Treadmill 10km overall & watch 8km ish) I kept to RPE and aimed to do 400m in 2 mins during 5km reps on the treadmill and ignored my watch as it was so much slower. The treadmill felt very fast and scary so I hope that was the more accurate one ๐Ÿ˜… Circuits – another leg heavy one! body weight exโ€™s 10 mins, then deadlifts: 4 x 10 (50kg) with 10 burpees between each set ๐Ÿคข then pyramid set of 3,6,9,12,9,6,3 of burpees, snatches (2×7.5kg) and weighted jumps(1×7.5kg). Excited for dinner now.
Brilliant day Emily. Really impressed to see how early you did the session. That is commitment. I don’t think I will ever do a burpee, I just don’t enjoy S&C that much ๐Ÿ˜‚ I hope your dinner was delicious?

Coach Simon ๐ŸŠ
43 Points

WEDNESDAY

alison

75 Mins Run

22 POINTS

75 Mins Run

75 Mins @ Easy Pace (RPE: 3)

Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.

Felt like a long 75 minutes ๐Ÿ˜…
Yeah sometimes the easy runs can tick by slowly. But well done. They all make a difference. A good podcast or music can help. Well done though Emily

Coach Simon ๐ŸŠ
22 Points

THURSDAY

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gym-workout

Emily's Legs & Core

12 POINTS

Emily's Legs & Core

Hip Thrusts

3 x 10 (40kg)

Bulgarian Split Squat

3 x 12 (8kg)

Goblet Squat

3 x 15 (8kg)

RDL Kettle Bell

3 x 15 (32kg)

Single Leg Calf Raises

3 x 10

Single Leg Bent Knee Calf Raise

3 x 10

Plank

3 x 45s

Cable Torso Rotation

3 x 10 (??)

Ab Crunch (or Situps)

3 x 10 (??)

Leg Raises

3 x 10

Adductor Machine

3 x 12 (50kg)

Abductor Machine

3 x 12 (50kg)

Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.

I did 7 exercises out of the 12 today. I also didnโ€™t realize I was supposed to do upper body today instead ๐Ÿ˜….
Well done Emily, thanks for the honest feedback, it helps. If time is limited or you feel jaded, you can always reduce the amount of exercises or switch it up. I will be edited the pts slightly going forward because leg exercises are far more beneficial to us as runners than core or arms, so it might be in future if you realise you don’t have enough time to focus on the leg exercises ๐Ÿค”

Coach Simon ๐ŸŠ
7 Points

FRIDAY

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gym-workout

Emily's Arms

10 POINTS

Emily's Arms

EMOM Pull Up

3 x 5

EMOM Reverse Pull Up

3 x 5

EMOM Full Pull Up

1 x 3

Lat Pulldown

3 x 12 (25kg)

Horizontal Pull

3 x 10 (20kg)

Bench Press

Varied

Shoulder Press

3 x 10 (10kg)

Cable Tricep Ext

3 x 12

Lateral/Front Raises

3 x 6

Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.

Complete
๐Ÿ’ช

Coach Simon ๐ŸŠ
10 Points

SATURDAY

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sam-serpent

150 Mins

45 POINTS

150 Mins

150 Mins Run

Zone 2

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

So lovely to finally run in the sun – felt great!
It was such a beautiful morning wasn’t it. I was just feeling so grateful and blessed to be out running in those conditions. Great to see you cruise by looking strong. Another excellent run Emily

Coach Simon ๐ŸŠ
45 Points

SUNDAY

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rest-day

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!”

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