Plan 7 - Week 6 - PBrunner

Choose Day👇

Another really solid week. 100pts is a very good target and if you achieve that level then you’ll almost certainly see improvement in your running. Any problems let me know. Keep up the great work Jodie.

Coach Simon🍊

100 POINTS TARGET

TUESDAY

Jodie's S&C

15 POINTS

Completed

Well done Jodie!!

Coach Simon 🍊

15 Points

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

Bimble💙 & Strides

22 POINTS

Bimble all the way

Good time of year to be bimbling with all the Xmas lights to see.

Coach Simon 🍊

22 Points

FRIDAY

Jodie's S&C

15 POINTS

Tick

Great work Jodie

Coach Simon 🍊

15 Points

SATURDAY

80 Mins Run

24 POINTS

No worries. Each week provides us with new opportunities. Hope all is ok? Always feel free to drop me a message if you want to chat about the running.

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

Choose Day👇

100 POINTS TARGET

MONDAY

24 POINTS

10 Mins WU

Zone 2: Easy

4 Mins (120s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

4 Mins (120s)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

TUESDAY

15 POINTS

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

22 POINTS

60 Mins Bimble

Zone 2

8 x 100m Strides

Zone 7

FRIDAY

15 POINTS

SATURDAY

24 POINTS

SUNDAY

0 POINTS

0 Mins

RPE 0