Plan 1 - Week 9 - PBrunner

Choose Day👇

I have put an extra S&C in this week, but we could swap that for a run or even better, some cross training. Let me know what appeals. We could also move Saturday to Sunday if you wanted, but that does always have a knock on effect on track the following week. Let’s make this another strong week.

Coach Simon🍊

110 POINTS TARGET

MONDAY

7-5-4-3-2-1 Mins

24 POINTS

Good sess especially after Beckley. Felt my pace improve

You did great. I mean I do always advise that efforts the day after a race or long run is a bad idea, but equally I appreciate it does work well with your schedule. So it would just be some weeks listening to the body and if you feel extra tired of stiff on a Monday take some rest of run slightly easier at track. But great that you felt good and enjoyed the session. Well done Sarah.

Coach Simon 🍊

23 Points

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

60 Mins & Strides

22 POINTS

THURSDAY

Sarah's S&C

15 POINTS

Good full body and not to long to fit in. I’m tired from the last week shin is a little tender. Barre/reformer Pilates tonight for more strength/ stretch/posture

Excellent work Sarah. Yeah it’s been a bust few days with Beckley and track back to back, so just keep an eye on the shin and take some extra rest if need be. You’re running well right now so we want to avoid any setbacks if we can.

Coach Simon 🍊

15 Points

FRIDAY

110 Mins Easy

33 POINTS

This was a struggle today as 5th run in a week but I took a run /walk approach and went for longer. (Car was in the garage) Sore shin so 2 run days of rest will do nicely I’m doing the winter 5k

I think it shows the importance of the planning as it can be quite easy, even when only having 3 runs per week in the plan, to end up cramming them into a shorter window. But really well done. A fantastic time on feet here and shows how well you are doing. But yes some rest will help going forward and hopefully keep those niggles at bay. Well done Sarah.

Coach Simon 🍊

33 Points

SATURDAY

Sarah's S&C

15 POINTS

Perfect for today

Well done Sarah, keep ticking these off and getting stronger. If you ever want to make any tweaks to this session just ask. Lots of different exercises we can use.

Coach Simon 🍊

15 Points

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

Choose Day👇

110 POINTS TARGET

MONDAY

24 POINTS

10 Mins WU

Zone 2: Easy

7 Mins (120s Rest)

Zone 6: 5K

5 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

3 Mins (90s)

Zone 7: 3K

2 Mins (90s)

Zone 7: 3K

1 Min

Zone 7: 3K

10 Mins CD

Zone 2: Easy

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

15 POINTS

FRIDAY

33 POINTS

110 Mins @ Easy Pace

RPE: 3

SATURDAY

15 POINTS

SUNDAY

0 POINTS

0 Mins

RPE 0