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An exciting week with HHM to look forward to. If you have any concerns about aches or niggles, then perhaps running it a bit easier is wise. I’m pacing 2 hours, so your marathon target pace. We have a nice group of about 5 or 6 already running together, so it would be fun. You could start with us and kick on when you feel strong, or if you felt good on the day I’m happy if you want to race it, as I feel like you’re in a good place right now and could run a very good time. It really just depends how you feel. No need to make that decision yet. It’s nice to come into it with no pressure though, knowing the main goal is Brighton.

Coach Simon🍊

101 POINTS TARGET

36 Points

MONDAY

gym-workout

Home Legs Workout

10 POINTS

Home Legs Workout

Squats

3 x 15

Single Leg Deadlift

3 x 15

Calf Raises

3 x 30

Wall Sits

3 x 60s

Bent Knee Calf Raises

3 x 30

Side Lunges

3 x 10*

Split Squat

3 x 10*

Single Leg Glute Bridge

3 x 15

Tib Raises

3 x 15

Crab Walks

3 x 60s

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

Done 💪 both back and ankle are fine this evening 👍 Osteo session tomorrow morning so hopefully I can jog tomorrow afternoon 🤞
Glad you are feeling better today and hopefully your appointments helps you further. Great way to start the new week Manami.

Coach Simon 🍊
10 Points

TUESDAY

weald-challenge

40 Mins Marathon Pace

26 POINTS

40 Mins Marathon Pace

10 Mins @ Easy Pace

RPE: 3

40 Mins @ Marathon Pace

RPE: 5

10 Mins @ Easy Pace

RPE: 3

Just an opportunity to get some more miles in at marathon pace and really dial those splits in. Come race day we want marathon pace to feel comfortable.

It went ok but after 15 minutes of MP my leg needed to stretch so I did a couple of times and after that it was fine. This morning my ankle hurts so I’ll give a rest today (Wednesday) instead of 60 minutes recovery jog. And I’ll do it tomorrow if it feels ok
Well done Manami, yes take the extra rest if you need it. Fitness levels are good right now. The odd missed run won’t effect that.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

60 Mins Run

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.

Ankle was bad so I had a rest
Sorry to hear this but you did the right thing

Coach Simon 🍊

THURSDAY

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rest-day

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!”

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Still felt not right so I had another rest day
Sensible to rest up.

Coach Simon 🍊

SATURDAY

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rest-day

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!”

SUNDAY

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su-sparkes

120 Mins

36 POINTS

120 Mins

120 Mins

Zone 2: Easy

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

Couldn’t run
Really hope you are ok?

Coach Simon 🍊

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