Plan 21 - Week 7 - PBrunner

Week Commencing: 11 May 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Another decent week. As Marshalling on Sunday we can only do 2 gym sessions, but that is ok. Means we need a long run Saturday.

Coach Simon🍊

116 POINTS TARGET

116 Points

MONDAY

24 POINTS

10 Mins WU

Zone 2: Easy

1 x 4 Mins (90s Rest)

Zone 6: 5K

2 x 3 Mins (90s)

Zone 7: 3K

3 x 2 Mins (90s)

Zone 7: 3K

4 x 1 Mins (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

Probably a little too quick in truth and trying to run at my old level rather than my current ability so just need to be careful

Well done boss

Coach Simon 🍊

24 Points

TUESDAY

10 POINTS

3 x 10

3 x 15

3 x 10

3 x 10*

2 x 30s*

3 x 60s

3 x 10

3 x 60s

3 x 10*

Great session. If short on time superset a few exercises. Let’s do this 💪

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

14 POINTS

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.

All done, heart rate dropping on the stairs, but effort was there and the legs were tired. But all done.

Smashing it right now. Well done coach

Coach Simon 🍊

24 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins

Zone 2

8 x 100 Meter Strides

Zone 7

VIEW TRAINING ZONES

Heart Rate should be your focus here, keep within the right zone to get the gains we want from the easy run. Too high and you risk over training and you’ll need more recovery.

job done!!!

Nicely executed boss

Coach Simon 🍊

22 Points

THURSDAY

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

Legs/Arms Gym Session

10 POINTS

Legs/Arms Gym Session

Barbell Bicep Curls

3 x 10

Goblet Squat

3 x 10

Farmers Walk

3 x 60s

Walking Lunges

3 x 10*

Crab Walks

3 x 60s

Side Lunges

3 x 10*

Calf Raises

3 x 15

Wall Sits

3 x 60s

Romanian Deadlift

3 x 10

Lat Pull down

3 x 10

Chest Press

3 x 10

Tricep Dips Dumbbells

3 x 10

Box Step Up

3 x 10*

Combining legs and arms into one session.

Stair Climbing 30 Mins

14 POINTS

Stair Climbing 30 Mins

30 Min Stairs

Zone 2

VIEW TRAINING ZONES

A great form of cross trainer for us runners. Use Heart Rate as the main data field here and keep it in Zone 2 for this session. Adjust the level to ensure you fall into that zone.

Wasn’t feeling great so took an extra rest day!

Smart move.

Coach Simon 🍊

SATURDAY

10-5-5 x 3

47 POINTS

10-5-5 x 3

30 Mins WU

Zone 2

10 Mins

Zone 3

5 Mins

Zone 4

5 Mins

Zone 2

x 3

30 Mins CD

Zone 2

VIEW TRAINING ZONES

Only repeat the 10-5-5 on section of this run, not the 30 mins WU. In total this is 2 hours of running and adds some nice variety to a normal Sunday long run. The best metric to focus on is pace. In ideal conditions be specific with your targets, but try and keep the pace in the right zone for each rep.

1:15 easy running. 30 mins stairs. 36pts??

Well done boss

Coach Simon 🍊

36 Points

SUNDAY

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

10pts in the gym!!

Legend!

Coach Simon 🍊

10 Points

Week Commencing: 11 May 26

Choose Day👇

116 POINTS TARGET

MONDAY

24 POINTS

10 Mins WU

Zone 2: Easy

1 x 4 Mins (90s Rest)

Zone 6: 5K

2 x 3 Mins (90s)

Zone 7: 3K

3 x 2 Mins (90s)

Zone 7: 3K

4 x 1 Mins (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

TUESDAY

10 POINTS

3 x 10

3 x 15

3 x 10

3 x 10

3 x 10*

3 x 10*

3 x 10*

2 x 30s*

3 x 60s

3 x 10

3 x 60s

3 x 10*

14 POINTS

30 Mins Stairs

Zone 2: Easy

WEDNESDAY

22 POINTS

60 Mins

Zone 2

Zone 7

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

10 POINTS

3 x 10

3 x 10

3 x 60s

3 x 10*

3 x 60s

3 x 10*

3 x 15

3 x 60s

3 x 10

3 x 10

3 x 10

3 x 10

3 x 10*

14 POINTS

30 Min Stairs

Zone 2

SATURDAY

47 POINTS

30 Mins WU

Zone 2

10 Mins

Zone 3

5 Mins

Zone 4

5 Mins

Zone 2

x 3

30 Mins CD

Zone 2

SUNDAY

0 POINTS

0 Mins

RPE 0