Plan 20 - Week 19

Week Commencing: 30 MAR 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

130 feels right at the moment. If you feel good, sneaking in a 3rd run somewhere is ok. But don’t rush to get there

Coach Simon🍊

130 POINTS TARGET

139 Points

MONDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

2 x 5 Mins @ 10k Pace

RPE: 7

2 x 4 Mins @ 10k Pace

RPE: 7

2 x 3 Mins @ 5k Pace

RPE: 8

2 x 2 Mins @ 5k Pace

RPE: 8

2 x 1 Mins @ 3k Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

A really tough session, so the key is to make sure the early reps are 10k pace and no quicker otherwise you will quickly run out of steam. Short recoveries here, so get that pace right.

Recoveries:
5 & 4 Mins (90 Seconds)
3, 2 & 1 Mins (60s)

All but 1 min

26 Points

TUESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

12 POINTS

3 x 15

3 x 60s

3 x 10*

3 x 15

3 x 10*

3 x 15

3 x 60s

3 x 10*

3 x 15

A good all round session to work the legs. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries.

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

30 Mins Stairs

Zone 2: Easy

A great form of cross trainer for us runners. Keep that heart rate in Zone 2. You might feel like RPE is higher, as it’s a tough exercise, but a good opportunity to really improve your aerobic engine without the heavy impact of running.

Done

Well done boss

Coach Simon 🍊

33 Points

WEDNESDAY

Arms & Core Gym Session

5 POINTS

Arms & Core Gym Session

Barbell Bicep Curls

3 x 10

Plank

3 x 60s

Russian Twist

3 x 10

Farmers Walk

3 x 60s

Side Planks

2 x 30s*

Tricep Dips Dumbbells

3 x 10

Chest Press

3 x 10

Lat Pull down

3 x 10

Bent Over Row

3 x 10

Ab Crunch

3 x 10

Flutter Kicks

3 x 30s

Shoulder Press

3 x 10

A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

40 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. To get your heart rate into zone 2 you’ll probably find you need to work quite hard but that’s a good thing.