Plan 2 - Week 8 - PBrunner

Choose Day👇

Recovery week which is well timed after cramming more into last week. I’ve also got next week as blanked out? I always like to double check that is the best for some rest? Especially with Xmas coming up. We could change that if need be. But a relatively kind week. You can always switch efforts for one of the group sessions if you prefer.

Coach Simon🍊

90 POINTS TARGET

MONDAY

Rest Day

0 POINTS

TUESDAY

8 4s & 2s

26 POINTS

Swapped days with S&C for an extra day rest after Sunday. Pushed pace for some fairly decent splits, all sub current 5k pace, ran hard last interval. Slightly longer wu/cd

Excellent work Victoria. I like the idea of the longer WU & CD if you have that time, especially on a cold day. “The shorter the race, the longer the warm up” is a saying I like. Really well done for getting under your current 5k pace, exactly what we strive for in a session like this, and extra pts for the additional mins. So all good.

Coach Simon 🍊

31 Points

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

Victoria's S&C

15 POINTS

Did Wed. Nothing out of the ordinary, thinking of joining gym after Xmas for a more substantial/varied session

Well done Victoria. I must admit since joining the gym it’s opened up my eyes to the possibilities available to compliment the running. And these new gyms are very cheap, albeit busy but if you don’t mind that it’s good value for money. As you say, it really does give you more options and I’m already noticing the benefits.

Coach Simon 🍊

Single Leg Calf Raises	3×8
Tricep Dips Dumbbells	3 x 10 (6kg)
Single Leg Squats	3 x 10
Bicep Curls	3 x 10 (12kg)
Forward Lunge and Rotation	3 x 10 (6kg)
Shoulder Press	3 x 10 (10kg)
Single Leg Glute Bridge	3 x 10
Bent Over Row	3 x 10 (12kg)
Back Extensions	3 x 8
DeadLift	3 x 10 (20kg)
Squat Jumps	1 x 5,6,7 (12kg)
Plank	3 x 60s
Press Up	3 x 10

Choose Day👇

90 POINTS TARGET

MONDAY

0 POINTS

0 Mins

RPE 0

TUESDAY

26 POINTS

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

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

15 POINTS

FRIDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

27 POINTS

90 Mins Run

Zone 2: Easy