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Choose Day๐Ÿ‘‡

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  • Tuesday
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  • Sunday

Last week of this plan so we need to chat about goal races in the new year. Exciting times ahead. Solid week. I’ve left Monday free for recovery. The Tuesday session is the track one which I think would be good for you as the laps work well for chasing those target times. If you are planning on doing Monday track the following week then bringing the long run forward to Saturday would be sensible. Any problems let me know. 115pts is a decent target though so keep up the good work Rebecca.

Coach Simon๐ŸŠ

115 POINTS TARGET

116 Points

MONDAY

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!”

Firehills walk with the ๐Ÿถ the Covid jab!
I know which of those two I would have enjoyed more.

Coach Simon ๐ŸŠ
0 Points

TUESDAY

si-1-mile-3

800-400-200 x 3

25 POINTS

800-400-200 x 3

2km WU

Zone 2: Easy

800m (120s Rest)

Zone 7: 3K

400m (90s)

Zone 7: 3K

200m (60s)

Zone 7: 3K

x 3

2km CD

Zone 2: Easy

The shorter the rep the quicker you want to go. Start at the faster end of Zone 7 pace and see if you can pick up the speed.

Amazing turnout for a Tuesday morning. Watch died after the first rep so couldnโ€™t keep track of time/pace but did push! Really enjoyed that session!
What with the 40 last night at track I’m a bit worried no-one will be there tonight for the hills ๐Ÿ˜‚ On a serious note though it’s great to see as there have been times there’s only been 1 or 2. Hopefully the new comers enjoyed themselves and well done on your own session too. Thanks for pushing despite the malfunction.

Coach Simon ๐ŸŠ
25 Points

WEDNESDAY

gym-workout

Rebecca's S&C

15 POINTS

Rebecca's S&C

Exercise Bike

15 Mins

Skipping

4 x 15s

Dumbbell Swings

3 x 15 (12kg)

Bent Over Row

3 x 10 (8kg)

Single Leg Glute Bridge

3 x 10 (6kg)

Reverse Lunge

3 x 10 (6kg)*

Bicep Curls

3 x 10 (8kg)**

Single Leg Calf Raises

3 x 12 (12kg)**

Planks

3 x 60s

Single Leg Bent Knee Calf Raise

3 x 15

Goblet Squat

3 x 12 (15kg)

Wall Sits

3 x 60s (6kg)

Flutter Kicks

3 x 40

Farmers Walk

3 x 60s (12kg)**

Side Planks

2 x 30s*

*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.

You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.

Done – adjusted one the elbow. Ankle was okay today.
That’s good to hear and well done for smashing this one out. Hope the elbow feels better. Let me know once you decide on the goals for the Spring. I’m happy for you to lead me, and I’ll create the plan around the goals and races you want to tackle.

Coach Simon ๐ŸŠ
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

Done with the dog!! Bitterly cold but beautiful morning. Change of plan!!! Looking at the Beachy head marathon course in more detail, remembering some of the HR comments and your feedback, I donโ€™t think BH would be a good first marathonโ€ฆ so Iโ€™d like to do the trail Fox in may. Itโ€™s about 1000ft of elevation (significantly less than BH) and looks to be good paths ans undulating rather than hilly. Weโ€™re now planning a holiday in late June/early July, so the fox wouldnโ€™t be affected by it. (Also we usually go on holiday in October and BH may clash). Welcome thoughtsโ€ฆ. Apologies if youโ€™ve already started to work on the plan! Is that achievable?
Great work Rebecca. It was a beautiful morning. “Fresh” is the word I like to use. In terms of timing and those other preparation races, the Fox is a much better option. Assuming you are referring to the 41k route, which is bizarre distance, given how close it is to a marathon. Conal and Sam D have both done the Fox in recent years and enjoyed the experience. I definitely feels it’s a better option than Beachy. I’ll drop you a message later to confirm, but I’ve yet to start the plan, so no worries at all. I’ve learned that mistake in the past only for runners to completely change their mind ๐Ÿคฆโ€โ™‚๏ธ๐Ÿ˜‚ Including this week to be honest.

Coach Simon ๐ŸŠ
22 Points

FRIDAY

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gym-workout

Rebecca's S&C 2

15 POINTS

Rebecca's S&C 2

Exercise Bike 15 Mins
Skipping 4 x 15s
Glute Bridge Weighted 2 x 12 (10kg)
Split Squat 2 x 12 (8)
Russian Twist 2 x 15 (10)
Calf Raises 2 x 14 (12)
Bent Over Row 2 x 10 (12)
Squats 2 x 15 (12)
Dumbbell Swings 2 x 20 (12)
Wall Sits 2 x 60s (6)
Shoulder Press 2 x 8 (12)
Flutter Kicks 2 x 45s
All done, with the lighter weights were necessary. Elbow was a bit angry today :-(
Well done Rebecca. Sorry to hear that about the elbow. Really hope it improves.

Coach Simon ๐ŸŠ
15 Points

SATURDAY

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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!”

Just a walk in the rain with the dog!
Ideal. Good to see the high energy too.

Coach Simon ๐ŸŠ
0 Points

SUNDAY

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profile

130 Mins

39 POINTS

130 Mins

130 Mins Run

Zone 2: Easy

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

went out 10 mins early then joined Mark’s run for the two hours. Given the weather is a nice route and good to have the company. The 130 minutes felt fine.
Well done Rebecca. Always nice to have the company and missing the rain was a smart move by Mark. Nice way to finish this plan.

Coach Simon ๐ŸŠ
39 Points

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