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Week Commencing: 6 July 26

Choose Day👇

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

Big half marathon session Sunday to keep you running on top form. There is the Romney Marsh 10k Sunday if you fancy testing yourself. Also I don’t have Pier to Pier in the schedule? That’s 2 weeks Sunday? Unless you were just planning on running it easy. Otherwise a similar schedule, consistency is king. Keep being a king.

Coach Simon🍊

151 POINTS TARGET

MONDAY

gym-workout

Conal's S&C

15 POINTS

Conal's S&C

Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15

TUESDAY

dead

5-5-5-2-2-2-2-2

27 POINTS

5-5-5-2-2-2-2-2

10 Mins WU

Zone 2: Easy

3 x 5 Mins (120 Sec Rest)

Zone 6: 5K

5 x 2 Mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Conal's S&C

Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15

FRIDAY

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rest-day

Rest Day

0 POINTS

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

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

SUNDAY

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start

5-4-3-2-1km

57 POINTS

5-4-3-2-1km

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)

1km @ <Half Marathon Pace (RPE: 9)

2km CD @ Easy Pace (RPE: 3)

A great opportunity to practice your goal half marathon pace. Should be a good confidence booster a few weeks out from your goal half.

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