Plan 2 - Week 9 - PBrunner

Choose Day👇

If track is a possibility Monday that would be a kinder session on the calves. See how you feel Monday perhaps. The rest of this week is just about building up that endurance again with some easy miles. At this time of the calendar it’s all about consistency. Keep up the great work Dan.

Coach Simon🍊

120 POINTS TARGET

119 Points

MONDAY

8 Mins & 60s

26 POINTS

Track session all completed 😊

Excellent work Dan. A good session that one and nice to start the week in a positive frame of mine. Thanks for repping the merch 🧡

Coach Simon 🍊

26 Points

TUESDAY

30 Mins Legs & Core

10 POINTS

👍all done

Well done Dan. Smashing these. If this ever gets a bit repetitive let me know and I can add some variety and perhaps make it a bit more challenging if need be.

Coach Simon 🍊

10 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

Hour run with Lindseys group followed by strides 🍊😊

Brilliant, great work Dan! A fine way to spend a Wednesday evening.

Coach Simon 🍊

22 Points

THURSDAY

30 Mins Legs & Core

10 POINTS

Done them today as swapped round my rest day for yesterday but all completed 😊

Quality work Dan! Keep ticking these off.

Coach Simon 🍊

10 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

40 Mins Run

12 POINTS

Nice easy run in the sunshine ✔️

Wasn’t it a lovely day! Everyone was so positive at parkrun this morning. Well done Dan.

Coach Simon 🍊

12 Points

SUNDAY

120 Mins

36 POINTS

Ran slightly over 2hrs with Lindseys group. 😊

Loving the extra and possibly one of your best weeks ever on Strava in terms of mileage which is really promising. Great work Dan!!

Coach Simon 🍊

39 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

Choose Day👇

120 POINTS TARGET

MONDAY

26 POINTS

10 Mins WU @ Easy Pace

RPE: 3

8 Mins @ 5K Pace

RPE: 8

8 x 60 Seconds @ <3k Pace

RPE: 9

8 Mins @ 5K Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 3

TUESDAY

10 POINTS

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

10 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

12 POINTS

40 Mins Run

Zone 2

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy