Plan 5 - Week 10 - PBrunner

Choose Day👇

I’ve switched up the Core session. Hopefully it’s ok now. You can always do efforts on a different day. Track Monday perhaps? Rachel and Chrissie have been there running together in recent weeks. Then Horntye on the Wednesday. Keep it going Ellie as you’ve gained some momentum in recent weeks.

Coach Simon🍊

80 POINTS TARGET

MONDAY

Rest Day

0 POINTS

A rest day Did some back stretches

Well done Ellie, if you have time, daily stretching should really help you back and also posture.

Coach Simon 🍊

0 Points

WEDNESDAY

60 Mins Run

18 POINTS

I joined Sue’s hill rep group to support her running the core group. 12 x 30s up hill with 60s downhill. Was mainly supporting so running at the back. Stopped watch when running, and did extra at the end to get the mileage to 3.53miles/5.67km.Total time 48:38 running time, 100m climb. 60 minute session. Although not a full 60 minute running or up to the 5 mile Wed goal this week I was still quite tired from Beckley 10k and slightly sore knees so pleased I got out there. Knees now fine.

THURSDAY

12 Mins Legs

4 POINTS

Rest Day

0 POINTS

Moved to Friday

No worries Ellie. Always fine to move these sessions

Coach Simon 🍊

0 Points

FRIDAY

12 Mins Legs

4 POINTS

Rest Day

0 POINTS

All done Moved from Thursday but couldn’t delete Thursday For me I think I prefer the layout when you can move sessions about and also they disappear from the weekly board once you have done them – makes it easier to see what you have left to do, and encouraging once you see the sessions ticked off. That’s just me so just my personal feedback however happy to go with whatever the group and you as coach feel is the best for layout

Well done Ellie. Yeah at the moment it’s not working on Android phones. If you need to reschedule anything just let me know. You’re not the first to mention that about the sessions moving once completed and I’m going to explore that to see if it’s possible, so I really do appreciate the feedback. Thank you.

Coach Simon 🍊

Standing Rotation	30s x 2
Plank	30s x 2
Dead Bugs	30s x 2
Sit Ups	30s x 2
Glute Bridge	30s x 2

Choose Day👇

80 POINTS TARGET

MONDAY

0 POINTS

0 Mins

RPE 0

TUESDAY

23 POINTS

10 Mins WU

Zone 2: Easy

4 Mins (90s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

2 Mins (90s)

Zone 7: 3K

3 Mins (90s)

Zone 6: 5K

4 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

18 POINTS

60 Mins Run

Zone 2: Easy

THURSDAY

4 POINTS

2 x 45s

2 x 30s

2 x 45s

2 x 60s

2 x 45s

0 POINTS

0 Mins

RPE 0

FRIDAY

4 POINTS

2 x 45s

2 x 30s

2 x 45s

2 x 60s

2 x 45s

0 POINTS

0 Mins

RPE 0

SATURDAY

33 POINTS

110 Mins @ Easy Pace

RPE: 3

SUNDAY

3 POINTS