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Choose Day๐Ÿ‘‡

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

Let’s keep the ball rolling. We don’t need to do anything special to keep improving. Just keep tallying up those points. Points mean progress is my new favourite saying. You’re doing great Maria.

Coach Simon๐ŸŠ

84 POINTS TARGET

MONDAY

home-workout

20 Mins Legs & Core

8 POINTS

20 Mins Legs & Core

Squats 30s x 2
Russian Twist 30s x 2
Calf Raises 30s x 2
Plank 30s x 2
Glute Bridge 30s x 2
Dead Bugs 30s x 2
Reverse Lunge 30s x 2
Flutter Kicks 30s x 2
Wall Sits 30s x 2
Single Leg Deadlift 30s x 2

A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.

All good like doing these.
Glad to hear that as many of the team moan about these sessions. Great start to the week Maria.

Coach Simon ๐ŸŠ
8 Points

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

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!”

THURSDAY

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paul-1-mile

10 x 400 Metre Reps

24 POINTS

10 x 400 Metre Reps

10 Mins WU

Zone 2: Easy

10 x 400m (90s Rest)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

Was hard today but got through!
They never get easier I’m afraid, we just get faster. You’re unlucky you don’t have the availability to join the group. If there is ever a week you can run with the team (Mon 6:15-7:30, Tue 10-11 and 6:15-7:30) let me know and I’ll change the schedule as I think you’d enjoy that a lot more. But as I said when we did the 1-2-1 these are the sessions we get fitter, so if we can remind ourselves of that it can help push when it gets tough. Excellent work though Maria. The T-shirt is now on order by the way. Not sure about the vlog yet. I had a quick look but I might be too short of actual running footage to get a video together, so if it doesn’t get published that is why. But we got a good session in regardless.

Coach Simon ๐ŸŠ
24 Points

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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oaul-1

parkrun & Strides

30 POINTS

parkrun & Strides

10 Mins WU @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

parkrun @ 5km Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

Felt good.official parkrun result 28.14
Pleased you felt strong and another fantastic time. Running really consistently right now. How great was that weather as well? Well done Maria.

Coach Simon ๐ŸŠ
30 Points

SUNDAY

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philippa-wide

80 Mins Run

24 POINTS

80 Mins Run

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

Sorry forgot to fill this on.completed on treadmill today
Respect for getting this done on the treadmill. Some of the team do join the early HR gang! Even if only running for 80-90 mins, either joining en route or turning early, so if you ever wanted to do that let me know. It was a relatively gentle pace this week so you probably would have been one of the quicker runners.

Coach Simon ๐ŸŠ
24 Points

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