Plan 2 - Week 9 - PBrunner

Choose Day👇

The weekend long run is one of two runs left now over 2 hours. So we are close. It’s quite daunting but see it as an opportunity to improve your endurance quite significantly. You can definitely do this Sarah. Believe in yourself, you got this. Any problems let me know but keep up the great work.

Coach Simon🍊

131 POINTS TARGET

MONDAY

2-4-6-6-6-4-2 Pyramid

28 POINTS

Was pleased

Excellent session Sarah and your daughter did great too.

Coach Simon 🍊

28 Points

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

60 Mins Run

18 POINTS

THURSDAY

45 Mins Solo Spin

15 POINTS

Sarah's S&C

15 POINTS

Hope you are ok Sarah?

Coach Simon 🍊

FRIDAY

Rest Day

0 POINTS

SATURDAY

Yes did it.. had a head cold in the week. So very happy

Excellent work Sarah. Getting the key long run done is the most important thing and will set you up nicely for race day.

Coach Simon 🍊

60 Points

SUNDAY

Rest Day

0 POINTS

Gentle yoga

Is there any different type of yoga? “Angry Yoga” perhaps? I prefer the sound of gentle if I am honest. Well done Sarah.

Coach Simon 🍊

5 Points

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

Choose Day👇

131 POINTS TARGET

MONDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

2 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

6 Mins @ 10k Pace

RPE: 7

4 Mins @ 5k Pace

RPE: 8

2 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

18 POINTS

60 Mins Run

Zone 2: Easy

THURSDAY

15 POINTS

5 mins WU

5 x 30 Secs Fast*

RPM 100+

2 Mins Easy

5 x 30 Secs Climb*

Level 12+

2 Mins Easy

5 x 60 Secs Fast*

RPM 100+

2 Mins Easy

5 x 60 Secs Climb*

Level 12+

4 Mins CD

15 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

60 POINTS

SUNDAY

0 POINTS

0 Mins

RPE 0