Plan 1 - Week 6 - PBrunner

Week Commencing: 27 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

A little worried that we’ve jumped to 4 runs, but hopefully the fact we are still being sensible with the pace, should means it’s ok. So whilst, yes, we’ve introduced sessions now, it’s still patience. You don’t want to go from completely Z2 to then smashing out VO2 max sessions and threshold workouts in the same week. One step at a time. I hope you enjoy your time up in the mountains. If every run is hilly you can drop the time by 10 mins to compensate.

Coach Simon🍊

104 POINTS TARGET

12 Points

MONDAY

Stretches #2

2 PTS

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 Bike

12 PTS

60 Mins Bike

Zone 1: Recovery

You’ll likely need to push the pace a little just to get the heart rate into Zone 1, so don’t be fooled into thinking this will be an easy bike ride.

I postponed my trip to the mountains by one day, so I decided to go for one last bike ride before abandoning it for more than a week! 😅 By the way, I had to log it as a 60-minute workout even though I only rode for 50 minutes, because the app doesn’t have a 50-minute option. I know I was supposed to do the hill run workout, but I honestly had no idea where to do it since my city is completely flat. I’ll make it up over the next few days while I’m in the mountains.

That’s ok. circumstances will always change, so not a problem. Sounds like a good idea. I will bear that in mind regarding the lack of hills in your city. A nice way to start the week and safe travels up to the mountains

Coach Simon 🍊

12 Points

TUESDAY

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

Stretches #2

2 PTS

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 PTS

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

50 Mins Run

15 PTS

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

FRIDAY

Home Legs/Core

8 PTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Side Lunges

3 x 10*

Calf Raises

3 x 20

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.