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Week Commencing: 13 July 26

Choose Day👇

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

Week 13, Plan 13, commencing on the 13th. Don’t walk under any ladders this week Sue. A good week with a lot of the hard work done by Thursday and a weekend of easy miles. Hopefully that will leave you feeling fresh for the Pier to Pier in a weeks time. Keep up the great work. Any problems let me know.

Coach Simon🍊

139 POINTS TARGET

MONDAY

fitball

60 Mins Fitball

8 PTS

60 Mins Fitball

A good class for stability and building core strength.

gym-workout

Sue M Mon Gym

15 PTS

Sue M Mon Gym

Farmers Walk 2 x 70 Secs (14)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

TUESDAY

dead

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

THURSDAY

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yoga-class

60 Mins Yoga

6 PTS

60 Mins Yoga

60 Mins Yoga

Flexibility is definitely very important to runners and yoga can help in that area!

gym-workout

Sue M Thurs Gym

15 PTS

Sue M Thurs Gym

Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (14)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

FRIDAY

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rest-day

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!”

SATURDAY

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lucy-wide

30 Mins Run

9 PTS

  • Z2

30 Mins Run

30 Mins

Zone 2: Easy

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

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

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