Plan 2 - Week 2 - PBrunner

Week Commencing: 29 June 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Take it day by day right now and see how you get on. It might be the jump up feels a bit demanding and we could ditch the home S&C for now if you wanted, although I do like including it. 87pts on the table though which is a very good total to be aiming for. Keep the random emoji’s coming and working hard. Any problems let me know.

Coach Simon🍊

87 POINTS TARGET

MONDAY

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!”

TUESDAY

8 4s & 2s

26 POINTS

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

Stretches #2

2 POINTS

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 Run

18 POINTS

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

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

Shana Home S&C

1 POINTS

Shana Home S&C

Plank

45 Secs x 2

Wall sits

45 Secs x 2

Calf Raises

45 Secs x 2

Squats

45 Secs x 2

Russian Twist

45 Secs x 2

Splits Squats

60 Secs x 2

Bent Knee Calf Raises

45 Secs x 2

Glute Bridge

30 Secs x 2

A quick 20 minute blast at home to compliment the gym work you do. 30 second recoveries between all exercises. You can create a session using the App called Exercise Timer and then it will count you in and display the exercises on your phone.

SATURDAY

Stretches #2

2 POINTS

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.

50 Mins Run

15 POINTS

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

SUNDAY

Legs & Arms Gym

5 POINTS

Legs & Arms Gym

Barbell Bicep Curls

3 x 12

Goblet Squat

3 x 12

Calf Raises

3 x 15

Plank

3 x 60s

Tricep Dips Dumbbells

3 x 12

Chest Press

3 x 12

Lat Pull down

3 x 12

Booty Builder

3 x 12

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

30 Mins Stairs

Zone 2: Easy

A great form of cross trainer for us runners. Keep that heart rate in Zone 2. You might feel like RPE is higher, as it’s a tough exercise, but a good opportunity to really improve your aerobic engine without the heavy impact of running.