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Week Commencing: 13 July 26

Choose Day👇

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

If you’re free Tuesday evening we are doing a great hills session which could benefit you given your main goal on this plan, will help build strength in all the key muscles. But happy if you want to stick to track or if doing a solo session I can set something else. Keep the other cardio work in Zone 2 if you can and if I’ve not tweaked S&C by the time you’ve read this just give me a nudge and I’ll make sure we mix it up a little.

Coach Simon🍊

124 POINTS TARGET

MONDAY

stretching

Stretches #2

2 PTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

dead

Club Intervals

28 PTS

  • Z5
  • Z6

Club Intervals

10 Mins WU

Zone 2: Easy

Main Session

Zone 5/6

10 Mins CD

Zone: 2 Easy

It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.

TUESDAY

stretching

Stretches #2

2 PTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

gym-workout

Rebecca's S&C

15 PTS

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.

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7

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.

THURSDAY

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cycling

60 Mins Bike

12 PTS

  • Z1

60 Mins Bike

60 Mins Bike

Zone 1: Recovery

You’ll likely need to push the pace a little just to get the heart rate into Zone 1, so don’t be fooled into thinking this will be an easy bike ride.

gym-workout

Rebecca's S&C

15 PTS

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.

FRIDAY

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stretching

Stretches #2

2 PTS

Stretches #2

Cat Cow

60 Secs

Child Pose

30 Secs

Figure of Four

2 x 30 Secs

Lying Down Hamstring

2 x 30 Secs

Knee to Chest

2 x 30 Secs

Standing Torso Rotation

60 Secs

Clam Shells

2 x 30 Secs

Side Leg Raises

2 x 30 Secs

Butterfly Stretch

30 Secs

Touch Toes

30 Secs

Upward Salute Stretch

30 Secs

Wide Leg Bend Stretch

30 Secs

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

SATURDAY

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sam-davies-1

100 Mins Run

30 PTS

100 Mins Run

100 Mins Run

Zone 2: Easy

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

SUNDAY

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rest-day

Rest Day

0 PTS

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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