Plan 2 - Week 11 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Two really good sessions this week. One speed focused, the other half marathon target pace. This is one of 4 more big half marathon sessions before Nottingham and Peterborough. So only 4 opportunities to make that difference to your half time. So use that thought to motivate you to execute well. We’ve got 152pts on the table here, which is 15 over your average on plan, so you can see why this week will help you make gains. Any problems let me know. Keep up the great work James.

Coach Simon🍊

150 POINTS TARGET

MONDAY

Stretches #2

2 PTS

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 PTS

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 4s & 2s

26 PTS

8 4s & 2s

10 Mins WU

Zone 2: Easy

1 x 8 Min (120 Seconds Rest)

Zone 6: 5K

2 x 4 Mins (120s)

Zone 6: 5K

4 x 2 mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

WEDNESDAY

Home Legs/Core

10 PTS

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 PTS

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 PTS

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 & Strides

22 PTS

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.

FRIDAY

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

60 Mins Run

18 PTS

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.

SUNDAY

4 x 3km

45 PTS

4 x 3km

2km WU

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

1km Float

Zone 2: Easy

3km @ HM Pace

Zone 4: Half

2km CD

Zone 2: Easy

Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.