Plan 2 - Week 4 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

A nice recovery week. If you wanted to join the team for hills on Tuesday we could switch things around. But important we take a step back every 4th week to absorb the recent training, then we can kick on and work that little bit harder over the next 3 weeks block. Keep up the great work Shana. Keep earning those points.

Coach Simon🍊

59 POINTS TARGET

MONDAY

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!”

TUESDAY

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!”

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 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

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!”

FRIDAY

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!”

SATURDAY

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.

parkrun

26 PTS

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

20 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

Legs & Arms Gym

5 PTS

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.