Plan 2 - Week 13 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

134pts on the table. That’s quite a bit over your average of 117, which means we should make some big gains this week if we can execute well. A nice mixture of variety with each run done in different zones. And obviously your epic gym work to compliment that. Keep being awesome and any problems with the schedule just shout.

Coach Simon🍊

134 POINTS TARGET

MONDAY

Emily Pull Ups

2 PTS

Emily Pull Ups

Banded Pull Ups

3 x 5

Pull Ups

5 x 1

Lat Pull Down

3 x 10

Bent Over Row

3 x 10

Bicep Curl to Shoulder Press

3 x 10

Working towards pull ups. You got this 💪💪💪

Club Intervals

28 PTS

Club Intervals

10 Mins WU

Zone 2: Easy

Main Session

Zone 5/6

10 Mins CD

Zone: 2 Easy

It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.

TUESDAY

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.

WEDNESDAY

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.

THURSDAY

Emily's Arms

10 PTS

Emily's Arms

EMOM Pull Up

3 x 5

EMOM Reverse Pull Up

3 x 5

EMOM Full Pull Up

1 x 3

Lat Pulldown

3 x 12 (25kg)

Horizontal Pull

3 x 10 (20kg)

Bench Press

Varied

Shoulder Press

3 x 10 (10kg)

Cable Tricep Ext

3 x 12

Lateral/Front Raises

3 x 6

Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.

FRIDAY

30 Mins Solo Spin

10 PTS

30 Mins Solo Spin

5 Mins WU

RPM 60

60 Seconds Fast

RPM 100+

60 Seconds Easy

RPM 60

x 10

5 Mins CD

RPM 60

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

Emily's Legs

13 PTS

Emily's Legs

Elliptical WU

10 Mins

Romanian Deadlift

3 x 10

Side Lunges

3 x 10*

Crab Walks

3 x 10*

Box Step Up

3 x 10*

Tib Raises

3 x 15

Squat Jumps

3 x 15

Kettlebell Swings

3 x 10

Wall Sits

3 x 60s

Kettlebell Hip March

3 x 10*

Plyo Lunge

3 x 10*

Some variety to your current S&C session. This one focus on the legs but with some plyometrics included. Perhaps alternating between the two would be good idea.

SATURDAY

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.

SUNDAY

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!”