• Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard
  • Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard

Week Commencing: 13 July 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Less miles this week because of the P2P upcoming, but two quality sessions. Speaking of quality sessions the Tuesday evening hills run I am doing for the group is a a good one and would give you extra time ahead of parkrun if you are free? parkrun will be pacers day so a chance to sit behind a blue vest and run a strong and relaxed race without worrying about what the watch says. Any issues though let me know. Keep smashing it Jan.

Coach Simon🍊

99 POINTS TARGET

MONDAY

pilates

Pilates

10 PTS

Pilates

Always a good session to work on flexibility and strength.

TUESDAY

gym-workout

Jan's S&C

12 PTS

Jan's S&C

Calf Raises

3 x 15

Dead Bugs

3 x 10

Bent Knee Calf Raises

3 x 15

Glute Bridge

3 x 10

Tib Raises

3 x 10

Deadlift Dumbbells

3 x 15 (5kg)

Wall Sits

3 x 45s

Planks

3 x 40s

Squats

3 x 15

Crabs Walks

3 x 45s

Side Plank

2 x 60s*

Side Lunges

3 x 10*

Foam Rolling

30s Each Muscle

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

THURSDAY

Loading...
swimming

30 Mins Swim

9 PTS

30 Mins Swim

30 Mins Swim

Zone 2

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

dead

Club Intervals

28 PTS

  • Z5
  • Z6

Club Intervals

10 Mins WU

Zone 2: Easy

Main Session

Zone 5/6

10 Mins CD

Zone: 2 Easy

It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.

FRIDAY

Loading...
rest-day

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!”

SATURDAY

Loading...
paul-lambert-1

parkrun

26 PTS

  • Z6

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

Loading...
rest-day

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!”

www.pbrunner.co.uk. All Rights Reserved. 2022

Logout