Plan 3 - Week 4 - PBrunner

Choose Day👇

A well deserved recovery week. Is the gym back on the cards this week? If not stick with the home workouts and we can add some extra mins on the easy runs to make up the missing 10 points. Any issues let me know. Safe travels if you are going back to Colombia. Keep up the great work Ben.

Coach Simon🍊

114 POINTS TARGET

MONDAY

40 Mins Run

12 POINTS

Great job Ben!

Coach Simon 🍊

12 Points

TUESDAY

30 Mins Legs & Core

10 POINTS

Great work Ben

Coach Simon 🍊

10 Points

WEDNESDAY

Ramp Up 4-3-2-1

24 POINTS

Struggled getting out. Cold and icy in places. But felt good to get some pace in

Yeah a little bit tricky at the moment with these conditions, but well done for getting this session done Ben. As you say, good to inject some pace when we’ve done a lot of marathon work recently.

Coach Simon 🍊

24 Points

THURSDAY

Rest Day

0 POINTS

FRIDAY

30 Mins Run

9 POINTS

30 Mins Legs & Core

10 POINTS

Great work Ben, every session, every point makes a difference. It all adds up and contributes to our overall fitness. Keep racking up those points.

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👇

114 POINTS TARGET

MONDAY

12 POINTS

40 Mins Run

Zone 2

TUESDAY

10 POINTS

WEDNESDAY

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

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

9 POINTS

30 Mins

Zone 2: Easy

10 POINTS

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

39 POINTS

130 Mins Run

Zone 2: Easy