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Choose DayπŸ‘‡

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

A little concerned about Sunday’s S&C off the back of two longer runs, so see how you feel Sunday. Tuesday AM session is the same as track Monday so could swap depending which day you ran at the weekend. Those back to back runs are a great way to get used to running on tired legs and have worked a treat for all the ultra runners on the team so far. Keep up the great work Rebecca.

Coach Simon🍊

126 POINTS TARGET

127 Points

MONDAY

start

15 - 10 - 5 Mins (10k) πŸ’¨

28 POINTS

15 - 10 - 5 Mins (10k) πŸ’¨

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

Done – on Monday at Rye Harbour. First segment was settling in the 10 and 5 mins were only a smidge behind target so all good!
Great way to start the week and makes the schedule much better in my opinion. Means you can have Sunday off now after the back to back runs. Excellent work Rebecca, although a little sad you won’t be at track tonight.

Coach Simon 🍊
28 Points

TUESDAY

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.

I did miss running at track last night 😒 But I guess it was easier for you as you didn’t have to remember my name each lap 😜 All S&C done. No issues.
πŸ˜‚ It was a breeze last night. Just the 49 names to remember including a few returning after a long absence. You were missed though. But great work on getting out early to tick this off.

Coach Simon 🍊
28 Points

WEDNESDAY

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!”

THURSDAY

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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.

All done – no issues.
Bosh πŸ‘Š

Coach Simon 🍊
15 Points

FRIDAY

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philippa-wide

80 Mins Run

24 POINTS

80 Mins Run

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

Done. Busy day with Firehills dog walk (4 miles), 2 miles at RDA then this 7 miles in that awful wind and rain!! #characterbuilding
One of the key attributes and most underrated assets for marathon training is mental toughness. So always good to build that alongside our aerobic fitness. Well done Rebecca.

Coach Simon 🍊
24 Points

SATURDAY

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sam-serpent

150 Mins

45 POINTS

150 Mins

150 Mins Run

Zone 2

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

For most of it, it was a lovely run. Ellie and I kept going on the ridge as we had longer, fine down the hill into old town, then almost got blown off our feet as we came onto the prom – it was brutal but we kept each other going. Best thing of all – it’s done! No button for the weekly feedback – but not much else to add – load feels about right. Feel okay after yesterday’s and today’s back to back run – both were in tough conditions but good mileage/time on my feet. I’ll keep plodding along and trusting the process!
Amazing given yesterdays run. Decent pace here too looking at Strava. Great to see you today as well. It was pretty grim along the front and started raining precisely as parkrun started. Well done Rebecca.

Coach Simon 🍊
45 Points

SUNDAY

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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!”

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