Plan 2 - Week 17 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday’s session can be swapped for a group run if you want? Keep the easy runs super easy now we are closing in on race day. But week 17 of plan 2 is pretty cool right? Been working hard for quite a long time now, so hopefully feeling the benefits. Of course, any issues with the schedule, just let me know and we can move things around. Keep smashing it Sally. PS. If you feel tired at any point this week, there is scope to ease off a little with the race so close.

Coach Simon🍊

125 POINTS TARGET

MONDAY

16 x 400 Meters

28 PTS

16 x 400 Meters

2km WU

Zone 2: Easy

16 x 400m (30s Rest)

Zone 6: 5K

2km CD

Zone 2: Easy

A threshold session in disguise. So whilst your pace will be Zone 6: 5k, because the reps are so short, you should find your heart rate stays in Zone 5, and below your LT2 (if you have that data). You can choose to run this session specifically to HR if you prefer. If you start to struggle, increase recovery slightly.

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.

TUESDAY

45 Mins Swim

14 PTS

45 Mins Swim

45 Mins Swimming @ Easy Pace

RPE: 3

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

WEDNESDAY

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.