Plan 3 - Week 10 - PBrunner

Week Commencing: 6 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

I’ve put a 10k taper session in Tuesday, efforts 2 days before a 10k race would be unwise. Also moved the other run to Sunday to give you a bit more recovery after Rye on Friday. Hopefully this is achievable. On a positive note we have a recovery week starting next Monday, so that’s something to look forward too. Keep up the hard work Jamie.

Coach Simon🍊

139 POINTS TARGET

MONDAY

Stretches #2

2 POINTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

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

Home Legs/Core

10 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 10

Russian Twist

3 x 10*

Side Lunges

3 x 10*

Calf Raises

3 x 15

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

Flutter Kicks

3 x 30

Dead Bugs

3 x 10*

Bent Knee Calf Raises

3 x 15

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

TUESDAY

10K Taper Session

24 POINTS

10K Taper Session

2km WU

Zone 2: Easy

3 x 1km (120 Secs Rest)

Zone 5: 10K

4 x 400 Metres (90s)

Zone 7: 3K

2km CD

Zone 2: Easy

Recoveries: 2 Mins after the 1km Reps
90 Seconds after the 400 metre Reps

This is a great session to sharpen up your 10k pace and include a bit of speed work on the week of a 10k race. It’s light enough in that it should tire you out too much for race day, but give you confidence you can hit your pace later in the week. Good luck. Enjoy. Don’t try and run faster than your 10k pace though.