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A nice recovery week, especially with Tunbridge Wells half coming up. Tuesday tracks have become a bit messy, because regulars Andy, Sue and Lindsey are no longer on plans, and I’m still coming back from injury, hence why we are all doing different things, but it’s still good to have others around to do those sessions. I didn’t want you to think you were being left out though. Keep up the great work Kev.

MONDAY

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15pts | Kevin’s S&C

15 POINTS
Step Ups 60 Secs
Wall Sits 2 x 60 Secs
Reverse Lunge 2 x 10*
Incline Press Up 2 x 15
Glute Bridge 2 x 15
Russian Twist 2 x 15
Plank 2 x60s
Single Leg Deadlift 2 x 10
Squats 2 x 15
Calf Raises 2 x 15*
Flutter Kicks 2 x 30s
Side Planks 2 x 20s
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
15 Points
Done!
Well done Kev 💪

TUESDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

28 Points
Done. Didn’t catch the magic, but it was good to be out in the rain.. Remembered to turn my watch off, so I know I covered 8.9k.
Well done Kev. Sometimes the magic isn’t there, or you can’t feel it, but it’s happening if we work hard 😂 Another strong session. How did Cole Palmer miss that chance as well? One of my last football experiences was coming on as a sub in a big game, I say big game, it was for Sedlescombe in Div 1, but we were playing the table toppers, who had won every game that season and it 1-1. It wasn’t as clear as Palmer’s but I must have only been six yards out when the ball was cut back to me and I blazed it over. I’m still haunted by that miss and reminded about from time to time by my dad and brothers.

WEDNESDAY

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15pts | Kevin’s S&C

15 POINTS
Step Ups 60 Secs
Wall Sits 2 x 60 Secs
Reverse Lunge 2 x 10*
Incline Press Up 2 x 15
Glute Bridge 2 x 15
Russian Twist 2 x 15
Plank 2 x60s
Single Leg Deadlift 2 x 10
Squats 2 x 15
Calf Raises 2 x 15*
Flutter Kicks 2 x 30s
Side Planks 2 x 20s
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
15 Points
Done. Sorry, wrong week, but it will be done tmw!
👌

thursday

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

FRIDAY

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Rest Day

0 POINTS

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

SATURDAY

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26pts | parkrun

26 POINTS

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

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

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