Plan 6 - Week 11 - PBrunner

February 2nd - 8th

Totalled changed this based on the feedback you have given me and wanted you to have a much easier week. Unlikely we are going to make anymore gains between now and the start line so time to ease back and hopefully have you fresh for Seville.

MONDAY

15 Points

TR 75%

Bish Bash Bosh. Done. A few creaky little niggles, one presented in my warmup up so didn’t push too hard on the first sets. Nothing persistent, in general legs feeling fine, just a little tired. No struggles getting this done.

Great to hear. Sounds like an improvement on last week which is positive. Well done Sam. Strong start to the week.

TUESDAY

18 Points

TR 80%

Today’s run didn’t have the makings of a good one… tired stiff legs, shitty weather, but it was actually pretty good. I wanted to do two different 60min easy runs instead of the same back-to-back so aimed to go a bit quicker on this one as tomorrow will be with the group so slower for sure. I found myself running quicker pretty easily, had to slow myself down a few times. Despite the weather I enjoyed this one, legs felt good and strong. A few twinges just after I set off but no niggles after that. I even did a few extra minutes. I’ll take it nice and easy tomorrow.

Sounds very positive. And whilst all that marathon work has been a bit dull I think the fact you had to slow yourself down her shows that MP has almost become a bit of a default, like your body wants to run that pace right now. So they were worth it 😂

WEDNESDAY

24 Points

TR 85%

This was supposed to be the easy one! Joined the 5.5 mile group to try and get a nice relaxed run in, but Mr. Barzee had other ideas and made us run up the West Hill, Parker Road and Fox Walk! The bugger. Took it pretty easy for the most part, so much that my watch beeped telling me my heart rate was too low (<100), pushed up Fox Walk as I wanted to get the heart rate up just a bit. 250m climbing over 10k, what a naughty man. Felt fine, just not as relaxing as anticipated!

Yeah this one caused a bit of a stir as I did question the logic of such a hilly run. He had his knee operation the day after too. Oh well, hopefully my suggestion on the coaches group (are you on there?) didn’t offend too many and they eventually understood what I was trying to get at. In case you did miss it, I suggested why not include the elevation as well as miles beforehand so runners can pick the right group for them. Easily done if the run leader plans the route like they should. Some kicked off at me, namely Nick Webb, but I thought it was a good idea. Poor Michelle turned up for an easy run and was ruined by the end. Rant over. Well done Sam.

Plank With Leg Raise	2 x 70s
Single Leg Deadlift	2 x 12 (8)
Press Up	2 x 20
Goblet Squat	2 x 22 (16)
Russian Twist	2 x 10 (10)
Split Squat	2 x 15 (12)
Single Leg Calf Raises	2 x 12
Pull Ups	2 x 12
Tib Raises	2 x 15 (12)
Crab Walks	2 x 22
Bicycle Crunch	2 x 25
Bent Knee Calf Raises	2 x 15 (12)

MONDAY

15pts | Sam S&C

TUESDAY

18pts | 60 Mins Run

WEDNESDAY

18pts | 60 Mins Run

thursday

Rest Day

FRIDAY

Rest Day

SATURDAY

27pts | 90 Mins Run

SUNDAY

Rest Day