• Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team๐ŸŠ
    • Login
    • Dashboard
  • Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team๐ŸŠ
    • Login
    • Dashboard

Week Commencing: 15 June 26

Choose Day๐Ÿ‘‡

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

I’m quite excited about this week for you because it’s pacers day and a chance to tuck in with the 20 and then push hard in that last km to clock a good time. Let’s hope the forecast plays ball. My lot are likely to be in Bexhill Tuesday evening if you wanted to mix it up, but appreciate you have a good thing going with BRT so not expecting you to switch, just wanted you to know we’ll be over that way for a change (it’s where they are having the handicap race the following week, hence us skipping over that way for a week). Any issues, shout, roll on Saturday. Can’t wait until I’m fit enough to join the sub 20 train again.

Coach Simon๐ŸŠ

111 POINTS TARGET

115 Points

MONDAY

stretching

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.

gym-workout

Home Legs/Core

10 PTS

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.

๐Ÿ‘Š

Coach Simon ๐ŸŠ
12 Points

TUESDAY

alan-corke

90 Mins Run

27 PTS

  • Z2

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

๐Ÿ‘Š

Coach Simon ๐ŸŠ
27 Points

WEDNESDAY

stretching

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.

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.

๐Ÿ‘Š

Coach Simon ๐ŸŠ
30 Points

THURSDAY

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!”

FRIDAY

Loading...
stretching

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.

pett-xc

60 Mins Run

18 PTS

  • Z2

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

๐Ÿ’ช

Coach Simon ๐ŸŠ
20 Points

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.

Tough headwind on the return leg of the parkrun, but just about managed to keep with Jack! Happy with the new parkrun PB!
I love it when Jack paces 20. That’s my goal of my new plan I started today. Back under the 20 mark. Congrats on the PB Jamie

Coach Simon ๐ŸŠ
26 Points

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