Plan 2 - Week 12 - PBrunner

Choose Day👇

The big one. The training run that we’ve been building towards. You’ve done so well to this point and know that this is the last training run longer than 90 mins (not inc HHM). So if you can get this one done you have completed all the hard work and you will be ready for Brighton in 5 weeks time. You got this Sarah. Any problems let me know.

Coach Simon🍊

109 POINTS TARGET

63 Points

MONDAY

8-8-6-8 Mins

26 POINTS

Felt great

So pleased to hear that one. You looked to be running really strong. A sign the training has been working. Well done Sarah

Coach Simon 🍊

26 Points

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

60 Mins & Strides

22 POINTS

Strong again cause no rain or wind

Sometimes we get too focused on the goal, when the feeling on strength on simple runs like this, is a big benefit we get from the training. So you deserve to feel good on these runs for the work you’ve put in. Well done Sarah

Coach Simon 🍊

22 Points

THURSDAY

Sarah's S&C

15 POINTS

Good to be back in the gym

Excellent work. I kind of love and hate the gym. There are times it’s horrible but I feel so much better as a result of doing it. It’s worth the pain.

Coach Simon 🍊

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

Choose Day👇

109 POINTS TARGET

MONDAY

26 POINTS

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

15 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

36 POINTS

SUNDAY

15 POINTS

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