Plan 2 - Week 7 - PBrunner

Week Commencing: 15 June 26

Choose Day👇

Hopefully you’re not too burned out from the 50th trip. Decent week though. Strength, stretching, a bit of speed and some solid mileage. Any issues let me know. I’ve put the 5x1km session in again which was missed last week as I’m keen to try these slightly less intense speed sessions out as I think they could really help us long term. Keep up the great work Chris.

Coach Simon🍊

89 POINTS TARGET

40 Points

SUNDAY

Rest Day

0 POINTS

Very easy 13km bike ride around Prague

I’m guessing it was a low HR? If you’re not reaching Zone 1 HR you’re probably not getting any benefit. I’ll leave it a nil pois, if you feel hard done by, let me know I can tweak it, not that it really matters at this juncture. I just hope you are having a nice time.

Coach Simon 🍊

Week Commencing: 15 June 26

Choose Day👇

89 POINTS TARGET

MONDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

8 POINTS

3 x 60s

3 x 15

3 x 15*

3 x 10*

3 x 20

2 x 30s*

3 x 10*

3 x 60s

Glute Bridge

3 x 10*

Press Ups

3 x 10

TUESDAY

23 POINTS

2km WU

Easy Pace

5 x 1km (60s Rest)

Zone 5

2km CD

Easy Pace

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

WEDNESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

12 POINTS

40 Mins Run

Zone 2

THURSDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs