Plan 2 - Week 10 - PBrunner

Week Commencing: 6 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Big week. I really like the Tuesday session, that 2nd 8 min rep feels exactly like the last 2km of a tough parkrun. So perfect practice for Saturday and attempting a quick one. Those sessions are complimented with the easy miles, strength work, S&C and stretching. So much good work in here this week. Keep smashing it and any problems just shout.

Coach Simon🍊

149 POINTS TARGET

MONDAY

Stretches #2

2 POINTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

Home Legs/Core

10 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 10

Russian Twist

3 x 10*

Side Lunges

3 x 10*

Calf Raises

3 x 15

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

Flutter Kicks

3 x 30

Dead Bugs

3 x 10*

Bent Knee Calf Raises

3 x 15

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

TUESDAY

8 Mins & 60s

26 POINTS

8 Mins & 60s

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 6: 5K

8 x 60 Seconds (60s)

Zone 7: 3K

8 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

WEDNESDAY

Home Legs/Core

10 POINTS

Home Legs/Core

Bicep Curls

3 x 15

Squats

3 x 15

Tricep Dips Dumbbells

3 x 10

Side Lunges

3 x 10*

Farmers Walk

3 x 60s

Calf Raises

3 x 20

Bent Over Row

3 x 15

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

Bent Knee Calf Raise

3 x 20

Incline Press Up

3 x 10

Tib Raises

3 x 15

*reps/seconds on both sides

45 Mins Solo Spin

15 POINTS

45 Mins Solo Spin

5 mins WU

5 x 30 Secs Fast*

RPM 100+

2 Mins Easy

5 x 30 Secs Climb*

Level 12+

2 Mins Easy

5 x 60 Secs Fast*

RPM 100+

2 Mins Easy

5 x 60 Secs Climb*

Level 12+

4 Mins CD

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

THURSDAY

Stretches #2

2 POINTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

60 Mins Run

18 POINTS

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

FRIDAY

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

Stretches #2

2 POINTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

parkrun & Strides

30 POINTS

parkrun & Strides

10 Mins WU

Zone 2: Easy

8 x 20 Seconds Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

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.

SUNDAY

120 Mins

36 POINTS

120 Mins

Zone 2: Easy

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