Plan 1 - Week 10 - PBrunner

Week Commencing: 1st June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Slowly adding extra to those easy runs whilst keeping the quality in. Next Tuesday is the Alan Corke race up on the firehills. Not sure if you wanted to do that. It’s Hastings Runners and free to enter, very very hilly and 10k. Any problems with this weeks schedule just shout but keep up the great work Matthew.

Coach Simon🍊

99 POINTS TARGET

95 Points

MONDAY

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!”

TUESDAY

4-3-2-1-30s

24 POINTS

4-3-2-1-30s

10 Mins WU

Zone 2: Easy

4 Mins (120s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

4 Mins (120s)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.

[4′, 3′, 2′, 1′, 30″] – 4’40”, 4’39”, 4’18”, 4’06”, 3’35”. —- [4′, 3′, 2′, 1’30”] – 4’30, 4’27”, 4’16”, 4’08”.

Some great splits. Nicely ahead of 5k pace and then picking up the speed which is awesome. Love where you are at right now 💪

Coach Simon 🍊

24 Points

WEDNESDAY

Home Legs/Core

6 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Calf Raises

3 x 20

Glute Bridge

3 x 15

Wall Sits

3 x 60s

Split Squat

3 x 10*

*reps/seconds on both sides

If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.

Done

Bosh 💪

Coach Simon 🍊

6 Points

THURSDAY

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.

100 Mins Run

30 POINTS

100 Mins Run

Zone 2: Easy

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

100 min run @ 6’08” and average 140bpm. Too nice a route to limit to 75 mins. Can we clip the Sunday run by 25 mins? Stretches done.

The minute I saw the body of water on Strava I thought “that must have been a nice route”. And love your thinking, sounds like you are enjoying your running right now. Well done Matthew. Sunday run deservedly clipped.

Coach Simon 🍊

32 Points