Plan 1 - Week 13 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

I posted this without knowing whether the hamstring would be ok, so I’ve been cautious and kept the runs easy until the weekend when we smash out a strong half marathon session. But the drop in intensity will hopefully help with the niggle and ensure you are good to go again the following week. Any problems let me know. Keep up the great work Matthew.

Coach Simon🍊

106 POINTS TARGET

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

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.

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.

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.

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.

FRIDAY

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

SATURDAY

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!”

SUNDAY

3 x 20 Mins (HM)

54 POINTS

3 x 20 Mins (HM)

20 Mins WU

Zone 2: Easy

20 Mins @ HMP

Zone 4: Half

20 Mins

Zone 2: Easy

20 Mins @ HMP

Zone 4: Half

20 Mins

Zone 2: Easy

20 Mins @ HMP

Zone 4: Half

A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪

So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.

Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.

You got this!!!