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Choose Day๐Ÿ‘‡

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

I wasn’t sure if the weekend was free? On the plan I had blanked out the weekdays. Really hope the conference goes well. Out of interest, what is it you talk about? Always keen to learn more about the team, we have some interesting occupations among the current bunch. Possibly the most bizarre being Claudia Winkleman’s personal hairdresser.

Coach Simon๐ŸŠ

53 POINTS TARGET

MONDAY

squats

12 Mins Legs

4 POINTS

12 Mins Legs

Squats

2 x 45s

Calf Raises

2 x 30s

Glute Bridge

2 x 45s

Reverse Lunge

2 x 60s

Wall Sits

2 x 45s

12 minutes. That’s all it takes. 30s recovery between reps.

No worries, we knew this was going to be a busy week. Hope the talk went well.

Coach Simon ๐ŸŠ

TUESDAY

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!”

WEDNESDAY

home-workout

12 Mins Core

4 POINTS

12 Mins Core

Russian Twist

3 x 30s

Plank

2 x 45s

Dead Bugs

3 x 30s

Flutter Kicks

2 x 30s

Side Planks

2 x 15s

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

No worries Chris!

Coach Simon ๐ŸŠ

THURSDAY

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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!”

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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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins

Zone 2: Easy

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

SUNDAY

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philippa-wide

110 Mins Easy

33 POINTS

110 Mins Easy

110 Mins @ Easy Pace

RPE: 3

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

Did 5km
Better than 0km. Was always going to be a tough week. Hope the back is ok. Onwards and upwards.

Coach Simon ๐ŸŠ
9 Points

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