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Week Commencing: 13 July 26

Choose Day👇

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

We’ve got an absolute beaut of a hill session Tuesday evening if you are free and wanted to join the team for that one? Otherwise it’s another 150pts week. As someone working at 140pts right now and feeling it, I know how impressive this is. Recovery week next week though which may help with motivation levels if you are feeling tired in the heat. Keep going Lou. Smashing it.

Coach Simon🍊

150 POINTS TARGET

MONDAY

swimming

40 Mins Swim

12 PTS

  • Z2

40 Mins Swim

40 Mins Swim

Zone 2: Easy

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

gym-workout

Body Pump

12 PTS

Body Pump

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

TUESDAY

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!”

WEDNESDAY

bonfire

50 Mins Run

15 PTS

  • Z2

50 Mins Run

50 Mins Run

Zone 2: Easy

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

THURSDAY

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

20 Mins Stairs

9 PTS

  • Z2

20 Mins Stairs

20 Mins Stair Climber

Zone 2: Easy

A great form of cross trainer for us runners. Find the level which means your heart rate is in zone 2. If you go other that, reduce the level. It’s that simple.

gym-workout

Body Pump

12 PTS

Body Pump

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

FRIDAY

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track

8-6-6-4-4

28 PTS

8-6-6-4-4

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 5: 10K

6 Mins (120s)

Zone 6: 5k

6 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

4 Mins (120s)

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

  • Z2

20 Mins Elliptical

20 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

gym-workout

Lou's Legs Gym

8 PTS

Lou's Legs Gym

Crab Walks

3 x 60s

Single Leg Calf Raises

3 x 10

Side Lunges

3 x 10*

Single Leg Bent Knee Calf Raise

3 x 15

Box Step Up

3 x 10*

Single Leg Deadlift

3 x 10

Tib Raises

3 x 10

Seated Leg Curl

3 x 10

A good all round session to work the legs. This is level 2 workout with some single leg exercises and lower reps, higher weights approach. So you want to be strong before doing this session.

swimming

40 Mins Swim

12 PTS

  • Z2

40 Mins Swim

40 Mins Swim

Zone 2: Easy

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

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

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