Plan 8 - Week 3 - PBrunner

Choose Day👇

If the S&C need tweaking let me know. I can slimline them a touch so they take less time. I’ve put a quick parkrun in there as it should be pacers day. Means we can ease back on the Sunday long run, which is a bonus. Any problems let me know.

Coach Simon🍊

135 POINTS TARGET

MONDAY

30 Mins Legs & Core

10 POINTS

Done

Excellent work Matt!! Sorry I realised I jumped back up to 30 mins again. But if you can fit them in it will really help.

Coach Simon 🍊

10 Points

TUESDAY

8 Mins & 60s

26 POINTS

Done. A little off the desired pace tonight.

It’s a tough one that one, especially that last 8 min rep. I did go past you on my bike and it was good to see you working hard, so the effort was clearly there and that’s what matters the most. Great work Matt.

Coach Simon 🍊

26 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

Done. Thursday plus a little extra. A tad windy

Great job Matt, will chuck a couple of bonus points your way. Conditions were quite challenging both Wednesday and Thursday.

Coach Simon 🍊

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

Choose Day👇

135 POINTS TARGET

MONDAY

10 POINTS

TUESDAY

26 POINTS

10 Mins WU

Zone 2: Easy

8 Mins (120s Rest)

Zone 6: 5K

8 x 60 Seconds (60s)

Zone 7: 3K

8 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

10 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

30 POINTS

10 Mins WU

Zone 2: Easy

8 x 100 metre Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy