Plan 1 - Week 5 - PBrunner

In the build up to the spring we’ll do some half marathon sessions as well as long runs, this will help get you in prime shape to run a strong time at HHM as well as building the endurance for the marathon. Another strong week with plenty of gym work in there too to keep building on the good work you’ve done to this point. Any problems let me know.

117 Points Achieved

Hard squeezing it in but getting those points was great motivation!

A very good week. I’m glad the pts helps the motivation. I like the idea that the team won’t just say, “ah doesn’t matter if I miss that session this week”, well actually, it does, because of the pts and the 100% club 😂 Another excellent week Emily, really well done.

MONDAY

28 Points

These chilly runs are tough! 🥶 but it was good to have a run along that stretch of seafront- I’ll utilize that bit more in the future! Thanks for the advice about the rule of thirds – I’ll keep that in mind for the rubbish runs 😂

Well done Emily. Sometimes it’s about finding a way or solution rather than making excuses. Would have been easy to use the track being closed as an excuse, but you still found a way to get it done. When it snowed heavily one year I did my 60 mins round and round in circles on a small part of my local running pitch. Ended up creating my own little path into the snow which I could run on, if there is a will, there’s a way.

TUESDAY

10 Points

Complete. Upper body felt a bit wobbley after a couple of weeks out!

Well done Emily. Good to get back in the gym. I found your description funny. We really enjoyed Six, very funny in places.

WEDNESDAY

19 Points

Pretty tired from going to see Six the night before but loved the show! ✨felt quite sluggish but the strides felt good at the end

It was great wasn’t it. I saw how early you got up to do this. So respect. I thought getting up at 7am the next day was exhausting. Well done Emily.

thursday

27 Points

Legs felt good this morning and during the class. Circuits: squat jumps/pressups/russian twist/sit up x 3 rounds at 30 seconds then 15. “Simon says”: butt kicks/star jumps/burpees 2mins. Front and lateral delt raise with dumbbell/plate 2 x 15. Circuit: lunges/goblet squat/ bicep curl/plate press/RDLS/tricep ext – skipping between each strength ex – 30 seconds each station. To finish: partner does wall sit whilst the other does 50 tricep dips 😖

Ouch!! Sounds exhausting 😂 Great work though Emily and glad the legs felt good. You’ll end up with great arms doing that many tricep dips.

FRIDAY

33 Points

I didn’t connect my watch to my phone before I left for my holiday 💔😖so you won’t see my stats til next week. i think I went through the 5 stages of grief before the run. First half I was HUMBLED by the weather. Second half was amazing! Felt like I was flying (probably because the wind pushed me along). Felt great after and so glad I did it!

Huge respect for you finding the time to get this done before going away. A good lesson that if you stick with it, the feelings can change and to feel that good at the end of the session is always a real positive. Excellent work Emily.

MONDAY

28pts | 8-6-6-4-4

TUESDAY

10pts | Emily Push & Pull

WEDNESDAY

19pts | 50 Mins & Strides

thursday

12pts | Emily’s Legs & Core

15pts | Circuits

FRIDAY

33pts | 5K Marathon Pace/5K HM Pace

SATURDAY

Rest Day

SUNDAY

Rest Day