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Back to back longer runs at the weekend which has always been a good training method for my ultra runners. No speed session this week.

Coach Simon๐ŸŠ

126 POINTS TARGET

146 Points

MONDAY

circuits

Circuits

10 POINTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

โœ…
๐Ÿ‘Š

Coach Simon ๐ŸŠ
15 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Ramp Up 4-3-2-1

10 Mins WU

Zone 2: Easy

1 x 4 Mins (90s Rest)

Zone 6: 5K

2 x 3 Mins (90s)

Zone 7: 3K

3 x 2 Mins (90s)

Zone 7: 3K

4 x 1 Mins (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

Ramp up at track complete, ( donโ€™t tell the others, rests may ave been 15 sec short on the last sets ๐Ÿคซ 7 min of magic stairs 50 min swim ( Fridays swim, as Iโ€™m working at Eastbourne hospital, so later home !
You know I tell Jax everything right? ๐Ÿ˜‚ She did question your magic stairs when she saw them on Strava. A very good day of exercise though, so well done Su.

Coach Simon ๐ŸŠ
43 Points

WEDNESDAY

gym-workout

Su Stretches

3 POINTS

Su Stretches

Lying Down Hamstring Stretch

30 Secs*

Figure of Four (Lying Down)

30 Secs*

Knee to Chest

30 Secs

Side Leg Raises

1 x 10*

Glute Bridge

1 x 10

Crab Walks

1 x 30 Secs

Cat Cow

60 Secs

Bird Dog

60 Secs

Plank

30 Secs

Clam Shells

1 x 10*

Side Planks

1 x 30 Secs*

Definitely need to change what you are doing based on my research. Often and little is the key to help you. The more you do this at home, the better.

Finally got it done on Sunday. ๐Ÿ˜Š
Great work Su!!

Coach Simon ๐ŸŠ
8 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Slow pace, high elevation! Lots of rain!!!
Standard Thursday it seems right now โ˜”๏ธ Well done Su

Coach Simon ๐ŸŠ
18 Points

FRIDAY

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swimming

45 Mins Swim

14 POINTS

45 Mins Swim

45 Mins Swimming @ Easy Pace

RPE: 3

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

Swam Tuesday, 50 min
๐Ÿ‘Š

Coach Simon ๐ŸŠ

SATURDAY

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spin-class

45 Mins Solo Spin

15 POINTS

45 Mins Solo Spin

5 mins WU

5 x 30 Secs Fast*

RPM 100+

2 Mins Easy

5 x 30 Secs Climb*

Level 12+

2 Mins Easy

5 x 60 Secs Fast*

RPM 100+

2 Mins Easy

5 x 60 Secs Climb*

Level 12+

4 Mins CD

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon๐ŸŠ “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

Turned out to be a 60 min class. 10 min on the magic stairs to warm up the legs.
26pts banked. Nice. Well done Su

Coach Simon ๐ŸŠ
26 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

Tough but did it 10.5 miles of wondering what Iโ€™m doing ๐Ÿค”๐Ÿ˜œ Wednesdays gym session also ticked off today.
It’s never too late to change your plans. I think of the first 10 marathons I entered, I completed 3 of them. Injuries, weather, all sorts, stopped me getting to the start line (or finish line in one instance). So don’t feel like you have to do this ultra if the body isn’t up to it. I think you know my recommendation, but I will support you in whatever goals you set. Well done Su.

Coach Simon ๐ŸŠ
36 Points

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