Plan 4 - Week 5 - PBrunner

Choose Day👇

Obviously it wall depends on the back and if you need to ease back into the schedule then take your time. There is also the option of the Winter 5k on Sunday if you did fancy that. But pacers day at parkrun is probably a better opportunity to run a quick time if in fact that is what you were aiming for, again all depends on the back really I guess.

Coach Simon🍊

140 POINTS TARGET

58 Points

MONDAY

Conal's S&C

15 POINTS

TUESDAY

Ramp Up 4-3-2-1

24 POINTS

WEDNESDAY

Conal's S&C

15 POINTS

THURSDAY

60 Mins & Strides

22 POINTS

FRIDAY

Rest Day

0 POINTS

SATURDAY

parkrun & Strides

30 POINTS

Really enjoyable. Ran with Claire and Stu, and Martin who was pacing 23 minutes. It was totally relaxed on a sunny still day and we talked all the way to the turn. Kev Davies had run ahead so I went to catch him thinking I could probably catch Jimmy Elford on the line. Jimmy was pacing 22 minutes and was 200m or more ahead. I got quicker as I went and my final km was comfortably under 20 minutes pace. I still knew I had more to give but didn’t push it. My buttocks and upper hamstrings are incredibly tight and sciatica is still there so I am managing it. Going out for n easy run now (Sunday) but unlikely as long as 120 minutes and

So happy to hear how well this went. What a wonderful selection of people to run with. Clare and Stu are fantastic human beings. Just sounds like one of those perfect runs. Glad to hear the sciatica is improving as well. Great job Conal.

Coach Simon 🍊

22 Points

SUNDAY

120 Mins

36 POINTS

Gentle twelve miles. Actually got slower towards the end which isn’t normal but got it done

Just pleased to see you back running this weekend which makes me very happy. Well done Conal.

Coach Simon 🍊

36 Points

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Choose Day👇

140 POINTS TARGET

MONDAY

15 POINTS

TUESDAY

24 POINTS

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

WEDNESDAY

15 POINTS

THURSDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

30 POINTS

10 Mins WU

Zone 2: Easy

8 x 20 Seconds Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy