Plan 3 - Week 13 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Back on it. The plan was originally 20 x 30 second hills on Tuesday but the team are doing a great session over near track if you can make it over. Pyramid hills, tough but you get the support of the rest of the group. Let me know if you’d prefer to do the shorter reps. Then it’s a case of keeping that aerobic base in tune with back to back big weekend runs. How confident are you with P2P pacing? Because that’s one thing we could add in if you wanted to practice that ahead of next week. Any other issues just shout.

Coach Simon🍊

176 POINTS TARGET

MONDAY

40 Mins Run

12 PTS

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

TUESDAY

Stretches #2

2 PTS

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.

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

WEDNESDAY

Joe S&C Session

12 PTS

Joe S&C Session

Lat Pull down

3 x 12 (35kg)

Squats

3 x 13 (50kg)

Chest Press

3 x 12 (35kg)

Hip Thrusts

3 x 12 (50kg)

DeadLift

3 x 12 (50kg)

Leg Curl

3 x 12 (35kg)

Ab Crunch

3 x 12 (53kg)

Bent Knee Calf Raises

3 x 12 (40kg)

Plank

3 x 90s

Wall Sits

3 x 120s

Calf Raises

3 x 10 (8kg)

Russian Twist

3 x 10 (15kg)

Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?

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

30 Mins Stairs

14 PTS

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.

THURSDAY

Rest Day

0 PTS

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

Stretches #2

2 PTS

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.

60 Mins Easy-MP

24 PTS

60 Mins Easy-MP

20 Mins @ Easy Pace

RPE: 3

20 Mins @ Steady Pace

RPE: 4

20 Mins @ Marathon Pace

RPE: 5

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

SATURDAY

140 Mins Run

42 PTS

140 Mins Run

Zone 2: Easy

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

SUNDAY

150 Mins

45 PTS

150 Mins

150 Mins Run

Zone 2

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.