Plan 9 - Week 6 - PBrunner

Week Commencing: 11 May 26

Choose Day👇

Some new stretches which many of the team have been using to great effect. Two really good sessions this week, especially Sunday to dial in that marathon pace for the very first time. Any issues just shout. But 140pts is pretty much where we want to be to run a 3:30 in the Autumn

Coach Simon🍊

141 POINTS TARGET

137 Points

MONDAY

20 Mins Stairs

9 POINTS

I stretch almost every day and some of these stretches are already included, I can incorporate the rest on alternative days so as not to take up too much time. Good workout today, increased some weights so definitely progressing. Another sweaty stair climber though 🥵

Ah don’t worry too much then if stretching every day. I can leave these out. Glad you managed to find time to squeeze in the stairs and it’s a nice feeling when you start to increase those weights. I need to get myself on the racks for squats but don’t know how to do it yet so a little scared 😂 Well done on a great session

Coach Simon 🍊

21 Points

TUESDAY

Rest Day

0 POINTS

Stretches done this morning as planned before my jaunt to Sutton to meet Josh for his chemo and doctor consultation

Good luck, really hope it all goes ok today 🧡

Coach Simon 🍊

THURSDAY

20 Mins Stairs

9 POINTS

All done, nice quiet gym again, did a couple of super sets, one felt like a hiit session when I did plank-Romanian deadlifts-Ab Crunch-box step-up in one 🥵

Yikes, that is one hell of a superset. Explains how you got it done in 38 mins now. I do tend to put 2 together and know what you mean, planks and something else always proves challenging. Excellent work to get it all done though Michael.

Coach Simon 🍊

21 Points

FRIDAY

Rest Day

0 POINTS

SATURDAY

3 x 5km MP

50 POINTS

Really enjoyed that run, with the last 5k as Park Run, ran it with Christopher Fowler Felt really good

I do love these marathon paced sessions as it’s such a nice speed to run at. Glad you enjoyed it too and finishing with parkrun is perfect. Lots of these to look forward to in the next few months. Great splits as well. We know the pace is there!!

Coach Simon 🍊

50 Points

SUNDAY

60 Mins & Strides

22 POINTS

10k done while away so 90 there Legs were very tired but got it done none the less

Well done Michael. Decent pace for that heart rate as well which shows the fitness is in a good place. A strong week banked. Really great job.

Coach Simon 🍊

18 Points

Week Commencing: 11 May 26

Choose Day👇

141 POINTS TARGET

MONDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

9 POINTS

20 Mins Stair Climber

Zone 2: Easy

10 POINTS

3 x 10

3 x 15

3 x 10

3 x 10

3 x 10*

3 x 10*

3 x 10*

2 x 30s*

3 x 60s

3 x 10

3 x 60s

3 x 10*

TUESDAY

0 POINTS

0 Mins

RPE 0

WEDNESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

25 POINTS

THURSDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

9 POINTS

20 Mins Stair Climber

Zone 2: Easy

10 POINTS

3 x 10

3 x 15

3 x 10

3 x 10

3 x 10*

3 x 10*

3 x 10*