Plan 1 - Week 11 - PBrunner

Choose Day👇

A little bit of variety for parkrun. It’s important to mix it up and will help you with your pace judgement doing a session like this, even if it doesn’t go well at first, with practice it will make you a better runner. Any problems let me know. Keep up the great work Maria.

Coach Simon🍊

89 POINTS TARGET

MONDAY

20 Mins Legs & Core

8 POINTS

All completed

Brilliant work Maria

Coach Simon 🍊

8 Points

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

8 4s & 2s

26 POINTS

Unfortunately I’ve hurt my back so not able to train today

Oh no, what happened? Hopefully not too bad. Good idea to take a break. I can send over some back stretches if you like. I have to stretch my back daily to keep it from hurting and had another member who was struggling last week but the stretches seem to help. I’ll send them over anyhow and you can give them a try if you want. Hope it gets better soon

Coach Simon 🍊

FRIDAY

Rest Day

0 POINTS

SATURDAY

Progression Run (KM)

24 POINTS

Sorry to hear this Maria. Really hope your back gets better asap.

Coach Simon 🍊

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

Choose Day👇

89 POINTS TARGET

MONDAY

8 POINTS

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

26 POINTS

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

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

24 POINTS

SUNDAY

30 POINTS

100 Mins Run

Zone 2: Easy