Plan 12 - Week 11

Week Commencing: 6 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

If doing the 10k Sunday probably wise to sit out efforts and just do an easy run instead. 90 pts is the biggest weekly target we’ve had for a while. Although you might want to skip the CD Sunday and shorten the WU as well. Fingers crossed the leg is ok and you can do the race Sunday xxx

Coach Simon🍊

90 POINTS TARGET

27 Points

MONDAY

Jax Gym

13 PTS

Jax Gym

Farmers Walk

3 x 60s

Bicep Curls

3 x 10

Tricep Extensions

3 x 10

Calf Raises

3 x 15

Booty Buster

3 x 10

Chest Press

3 x 10

Lat Pulldown

3 x 10

Leg Press

3 x 10

Abductor Machine

3 x 10

Adductor Machine

3 x 10

Deadlift

3 x 10

Russian Twist

3 x 10

Plank

3 x 60s

Goblet Squats

3 x 10

Tib Raises

3 x 15

Bent Knee Calf Raises

3 x 15

Decent session this!! Keep working that booty

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 PTS

30 Mins Stairs

Zone 2: Easy

A great form of cross trainer for us runners. Keep that heart rate in Zone 2. You might feel like RPE is higher, as it’s a tough exercise, but a good opportunity to really improve your aerobic engine without the heavy impact of running.

Done, please remove seated leg curl for now. Felt easyish today, got to get stronger though xxx

Great work darling. Glad it felt easier, that’s a good sign you are getting stronger xxx

Coach Simon 🍊

27 Points

TUESDAY

30 Mins Run

9 PTS

30 Mins Run

30 Mins

Zone 2: Easy

Nice and easy. Smile, relax and enjoy. Love life!

WEDNESDAY

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!”

THURSDAY

10 Mins Stair Climbing

5 PTS

10 Mins Stair Climbing

10 Mins Stair Climber

RPE: 6

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

20 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.