Plan 7 - Week 20 - PBrunner

Choose Day👇

A very light week in the build up to Sunday. Ideally we would want to get HYROX done earlier in the week if you can. So what about Eastbourne. We’ve not really been training for a pace and the most important thing is to get round. But I’ve seen signs in recent weeks you are running well, better than just going round at an easy pace. I’m always a fan of following a pacing group if you can. 2:10? 2:15? Perhaps? It means you can just switch off and let them do the work for you. Happy to discuss a goal if you wanted. Any problems with the schedule just shout.

Coach Simon🍊

132 POINTS TARGET

75 Points

MONDAY

8-8-6-8 Mins

26 POINTS

TUESDAY

30 Mins Stairs

14 POINTS

Kelly's S&C

15 POINTS

Sorry I’ve made such a mess of my schedule this week! Did half an hour on the stairmaster today. Not quite efforts but at least I did something

If you’re short on time, the magic stairs is definitely the place to go. Big pts for just 30 mins, so good thinking. Loads of time left to get the pts you need to keep the streak alive. You got this.

Coach Simon 🍊

18 Points

WEDNESDAY

Kelly's S&C

15 POINTS

Rest Day

0 POINTS

S&C done today, slowly ticking them off!

Well done Kelly. As long as we get at least 1 recovery day this week I’m happy, but don’t neglect that to hit the target.

Coach Simon 🍊

15 Points

THURSDAY

30 Mins Run

9 POINTS

30 minutes on the treadmill, trying to catch up. Not been a good week 🫤

They all at up. So well done Kelly

Coach Simon 🍊

9 Points

FRIDAY

30 Mins Stairs

14 POINTS

Kelly's S&C

15 POINTS

Sorry Simon I can’t delete things so it’s looking like I’ve done a thousand things and I haven’t! I did 30 minutes on the stairs and an S&C session.

😂 No worries, I can always tidy it up. Its only Androids it doesn’t work, so if you can login on a PC or Ipad you should find it works. But appreciate that might not be possible. The Magic Stairs were disgusting today. If you do it without holding on your height rate will jump up another 7-8 BPM. So I was alternating a minute at a time with holding on and no holding on. Anyhow, I’m waffling, well done, quality days work and pretty much on track now with Sunday all that is left to do right?

Coach Simon 🍊

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Choose Day👇

132 POINTS TARGET

MONDAY

26 POINTS

TUESDAY

14 POINTS

30 Mins Stairs

Zone 2: Easy

15 POINTS

WEDNESDAY

15 POINTS

0 POINTS

0 Mins

RPE 0

THURSDAY

9 POINTS

30 Mins

Zone 2: Easy

FRIDAY

14 POINTS

30 Mins Stairs

Zone 2: Easy

15 POINTS

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

66 POINTS

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6