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  • Team🍊
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Week Commencing: 18 May 26

Choose Day👇

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

I have added some sessions this week, but need the form on the dashboard to be complete to create the next plan if you do get the chance to do that. Thanks in advance. Any questions just ask. All easy miles this week until we get the new plan up and running 😁

Coach Simon🍊

110 POINTS TARGET

MONDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

TUESDAY

gym-workout

5pts | Home Core

5 POINTS

5pts | Home Core

V-Sits

3 x 10

Plank With Leg Raise

3 x 60s

Russian Twist

3 x 15*

Side Plank with Leg Raise

3 x 30s*

Single Leg Glute Bridge

3 x 15*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

gym-workout

5pts | Ankles & Knees

5 POINTS

5pts | Ankles & Knees

Single Leg Calf Raises

3 x 30

Tib Raises

3 x 30

Single Leg Bent Knee Calf Raise

3 x 30

Wall Sits

3 x 60s

Iso Lunge with Heel Lift

3 x 10*

A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.

swimming

40 Mins Swim

12 POINTS

40 Mins Swim

40 Mins Swim

Zone 2: Easy

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

60 Mins Run

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.

THURSDAY

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gym-workout

5pts | Home Core

5 POINTS

5pts | Home Core

V-Sits

3 x 10

Plank With Leg Raise

3 x 60s

Russian Twist

3 x 15*

Side Plank with Leg Raise

3 x 30s*

Single Leg Glute Bridge

3 x 15*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

gym-workout

5pts | Home Legs

5 POINTS

5pts | Home Legs

Single Leg Squats

3x15

Single Leg Deadlift

3x15

Single Leg Calf Raises

3 x 30

Forward Lunge and Rotation

3 x 15

Side Lunges

3 x 10*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

FRIDAY

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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!”

SATURDAY

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su-sparkes

120 Mins

36 POINTS

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

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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