Plan 2 - week 6 - PBrunner

Choose Day👇

I’d be a little wary Tuesday if joining us for hills as that will test the calf, just keep it steady. Monday track is 20 x 1 if you recover quickly from Sunday’s 90 min run, so that’s an option too. I’ve added an extra S&C instead of a 2nd speed session until you are happy the calf is ok. That means an extra easy run Saturday but could combine that with parkrun if you wanted. Any problems let me know.

Coach Simon🍊

115 POINTS TARGET

120 Points

MONDAY

20 x 1 Minute Reps

24 POINTS

Really good session 😊

So pleased to hear. You really make it look easy. Such good form. Pleasure to watch. Great work Dan.

Coach Simon 🍊

24 Points

TUESDAY

30 Mins Legs & Core

10 POINTS

😊👍all ok

Excellent work Dan!!

Coach Simon 🍊

10 Points

WEDNESDAY

60 Mins Run

18 POINTS

Bracing I think the word was🥶😝. Joined the 5.5 mile group 😊

I like that. I hear loads of people moaning about the weather. “It’s too cold” and “freezing”, if you change the vocabulary it can change our mindset. The word I like is “fresh”. Well done for getting this done. Neil actually messaged me as he wasn’t sure who you were and was very complimentary of your running. Great work Dan.

Coach Simon 🍊

18 Points

THURSDAY

30 Mins Legs & Core

10 POINTS

👍

Smashing these at the moment

Coach Simon 🍊

10 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

30 Mins Legs & Core

10 POINTS

50 Mins Run

15 POINTS

Ran 50 mins this morning and just completed my S&C. Made sure I did WU and WD with drills before and after. Never sure if I’m supposed to be recording them on Strava? Cheers

Great work Dan, so for an easy run like this the WU & CD are not actually required. You can use the first 10 mins (of the 50) just to ease into the run. It’s only really when we do a session we need to do the extra. But that said. 6 bonus points today for doing those additional 20. And great work on the S&C too.

Coach Simon 🍊

31 Points

SUNDAY

90 Mins Run

27 POINTS

Ran 90 mins with Lindsey’s 2hr group this morning. As always everyone chatty and friendly. Enjoyed the group run.

Fantastic work Dan. Nice to join the group, especially when conditions are that bad. The company always helps

Coach Simon 🍊

27 Points

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Choose Day👇

115 POINTS TARGET

MONDAY

24 POINTS

10 Mins WU

Easy

20 x 60 Secs (60s Rest)

3K Pace

10 Mins CD

Easy

TUESDAY

10 POINTS

WEDNESDAY

18 POINTS

60 Mins Run

Zone 2: Easy

THURSDAY

10 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

10 POINTS

15 POINTS

50 Mins Run

Zone 2: Easy

SUNDAY

27 POINTS

90 Mins Run

Zone 2: Easy