• Coaching
  • Tips
  • Training
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard
  • Coaching
  • Tips
  • Training
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard
  • December 1st - 7th

Another solid week. The Tuesday session will be the same both morning and evening so it doesn’t matter too much when you do that one. Any issues let me know. Keep up the great work Mark.

95 Points Target

A good week,

MONDAY

Loading...

Mark’s Arms & Core Gym

15 POINTS
Cross Trainer 10 Mins
Rowing Machine 5 Mins
Dead Bugs 2 x 8 (10kg)
Hip Thrusts 2 x 10 (7.5kg)
Plank 3 x 60
Flutter Kicks 2 x 60
Seated Row 3 x 12 (50kg)
Lat Pull down 2 x 15 (40kg)
Shoulder Press 2×12 (20kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×10 (15kg)
Tricep Dips 2×15 (7kg)
Leg Press 3 X 8 (100kg)
15 Points
TR 100%
Cardio – good, Dead Bugs – good, Hip Thrusts – good, Plank – pushes me, Flutter Kicks – strong, Seated Row – 1st rep easy, then have to focus, Lat Pulldown – good, Shoulder & Chest Press -2nd set pushes, Bicep Curls – harder towards the end, Tricep Dips – good and Leg Press – strong.
Another really strong session. Excellent work Mark!!

TUESDAY

Loading...

5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
TR 100%
Went to Track – Completed session – Reduced rest to 90 seconds or under as “No Hills” Until it warms up😶‍🌫️, I will probably use the Track.
I think if you have the availability then the Tuesday AM track session is a really good option. Much better running there in the daylight and a better surface. It’s safer also. But really well done Mark, another good session ticked off and 26pts banked.

WEDNESDAY

Loading...

60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 100%
Group was a bit chaotic, I know why. Lessons learnt from tonight to ask Runners to complete run, leaving me the time to look after a straggler. Completed Strides late, could have easily not bothered.
It’s an impossible situation sometimes as a run leader. I’m not really sure what happened. If he did need to stop for the toilet then really it’s his own responsibility to make his own way back, rather than hold up the whole group. I had that running with Paul as the leader once. I got 40 mins into his run and desperately needed a poo. Luckily we were right by Morrisons. But there was no way I would expect Paul and the group to wait. So I made my own way back and caught the group up at Horntye. It’s a bit different if it’s a vulnerable individual, but I’m pretty sure Alistair would have been fine getting back. Thanks for leading and well done on still getting the strides done at the end.

thursday

Loading...

Mark’s Legs Gym Session

15 POINTS
Exercise Bike 10 Mins
Stair Master 12 Mins
Farmers Walk 2 x 140s (12kg)
Clam Shells 1 x 10
Side Lunges 2 x 12 (8kg)
Leg Press 3 X 8 (100kg)
Forward Lunge and Rotation 2 x 5 (4kg)
KettleBell Swings 2 x 14 (20kg)
Squats 2 x 10 (16kg)
Walking Lunges 2 x 10*
Wall Sits 2 x 30s
Calf Raises 2 x 10
Tib Raises 2 x 10
Psoas Hold 2 x 40s
15 Points
TR 100%
Legs felt like Lead whilst I was my Cardio, felt better as I got into my Workout. Extended my Stretches afterwards.
Excellent work Mark. Some days can just be like this. As long as it does keep happening we can just put it down to fatigue. We did miss that recovery week last week so that could be why.

FRIDAY

Loading...

Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

Loading...

Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...

60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

TR 100%
Nice Social Team Orange Run in the rain, did half an hour extra to support Chrissie, Ellie and Sarah,

www.pbrunner.co.uk. All Rights Reserved. 2022

Logout

We are using cookies to give you the best experience on our website.

You can find out more about which cookies we are using or switch them off in .

PBrunner
Powered by  GDPR Cookie Compliance
Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

Strictly Necessary Cookies

Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.

If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again.