Plan 11 - Week 2 - PBrunner

Week Commencing: 6 APR 26

Choose Day👇

The Spring 5K? I can’t remember if you said you were running? Sorry. But I didn’t have it in the plan, but we can easily squeeze it in. I’ve switched the gym with Monday as I’ll look to arrange just a friendly session in the park or seafront instead of efforts this week. I’ll be running not coaching so it will all be informal. Any problems let me know, but as always, keep up the great work Mark

Coach Simon🍊

115 POINTS TARGET

115 Points

MONDAY

16 x 200 Metres

20 POINTS

Great session, nice to see so many people there.

It’s a great bunch isn’t it. And that’s what makes it so special to be honest. The running is just an excuse to hang out with awesome people. Well done Mark, great running tonight.

Coach Simon 🍊

20 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

That was brutal, the humidity was nuts, I had to sit down for a rest and take on fluids before completing the Strides. I ran through Bottle Alley.

You were unlucky given how hot it was. We were fortunate that by the time the 5K started it wasn’t too bad. Thanks for your help by the way and well done on the run. Always nice to see you.

Coach Simon 🍊

22 Points

FRIDAY

30 Mins Run

9 POINTS

Easy Flat Run 🤔. Wheezing due to the Pollen Levels

Well done Mark, sorry to hear that the pollen levels were effecting you.

Coach Simon 🍊

Week Commencing: 6 APR 26

Choose Day👇

115 POINTS TARGET

MONDAY

20 POINTS

2km WU

Zone 2: Easy

16 x 200m (60s Rest)

Zone 7: 3K

2km CD

Zone 2: Easy

TUESDAY

11 POINTS

10 Mins

5 Mins

2 x 8 (10kg)

Hip Thrusts

2 x 10 (7.5kg)

3 x 60

2 x 60

3 x 12 (42.5 kg)

3 x 10 (35.5kg)

2 x 12 (16.25 kg)

2 x 12 (23.75kg)

2 x 10 (15kg)

2 x 15 (7kg)

3 X 8 (102.5kg)

Cable Push Out

2×10 (13.75kg)

Cable Rotation

2 x 10 (13.75kg)

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

15 POINTS

10 Mins

12 Mins

2 x 140s (12kg)

1 x 10

2 x 12 (8kg)

3 X 8 (102.5kg)

2 x 5 (4kg)

2 x 25 (16kg)

2 x 10 (16kg)

2 x 10*

2 x 30s

2 x 10

2 x 10

2 x 40s

Hamstring Extension

2 x 40s (16.25kg)

FRIDAY

9 POINTS

30 Mins

Zone 2: Easy

SATURDAY

36 POINTS

120 Mins

Zone 2: Easy

SUNDAY

0 POINTS

0 Mins

RPE 0