Plan 2 - Week 6 - PBrunner

Week Commencing: 27 APR 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

With the track sessions quite tough at the moment it’s important we keep the easy runs super easy. Slow them right down, avoid the hills if you can as you’re working hard right now. Any problems let me know. But keep pushing as the weeks quickly tick by.

Coach Simon🍊

120 POINTS TARGET

116 Points

MONDAY

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.

Club Intervals

28 POINTS

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.

Went with your suggestion and dropped the final 7m interval, but stuck with a 5k (and a bit quicker at times) pace

Yeah much rather you be running just under 5k pace than faffing around with half marathon and 10k place. Time and a place for that and with the 5 miler the next big race on the calendar for the club we should really be working on speed. Well done Steve.

Coach Simon 🍊

26 Points

TUESDAY

Home Legs/Core

9 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 10

Russian Twist

3 x 10*

Side Lunges

3 x 10*

Calf Raises

3 x 15

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

Flutter Kicks

3 x 30

Dead Bugs

3 x 10*

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

Great work Steve. Keep smashing these out.

Coach Simon 🍊

9 Points

WEDNESDAY

Home Legs/Core

8 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Side Lunges

3 x 10*

Calf Raises

3 x 20

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

Bossing it Steve, you’ll be in the best shape of your life in 6 months time if you keep ticking these off

Coach Simon 🍊

8 Points

THURSDAY

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.

Yes Steve, keep getting it done.

Coach Simon 🍊

17 Points

FRIDAY

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.

15 Mins & 5-4-3-2-1

27 POINTS

15 Mins & 5-4-3-2-1

10 Mins WU @ Easy Pace

RPE: 3

15 Mins @ HM Pace

RPE: 6

5 Mins @ 5K Pace

RPE: 8

4 Mins @ 5K Pace

RPE: 8

3 Mins @ 5K Pace

RPE: 8

2 Mins @ 5K Pace

RPE: 8

1 Min @ 3K Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

Recoveries: 90 seconds all reps

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

Had a rest day Friday, but did this Saturday morning

Well done Steve, how did you find that. Not sure if Strava stats are right as showing off pace and a low heart rate. Hope everything is ok?

Coach Simon 🍊

29 Points