Plan 2 - Week 10 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Nice blend this week. Any 3 run week should have the 3 sessions we do, intervals, easy run and long run. But when you add in your S&C and stretching we’ve got a really good week. A week which will move your fitness up a level. Now just time to execute. You got this. Any problems just shout.

Coach Simon🍊

107 POINTS TARGET

MONDAY

Lucys Stretches

2 PTS

Lucys Stretches

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

Circuits

10 PTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

TUESDAY

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!”

WEDNESDAY

Lucys Stretches

2 PTS

Lucys Stretches

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

5-5-5-2-2-2-2-2

27 PTS

5-5-5-2-2-2-2-2

10 Mins WU

Zone 2: Easy

3 x 5 Mins (120 Sec Rest)

Zone 6: 5K

5 x 2 Mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!