Plan 3 - Week 9 - PBrunner

Week Commencing: 1st June 26

Choose Day👇

Lots of races coming up over the next few weeks so this is an excellent opportunity to bank a good week of training and set yourself up for some really good times.

Coach Simon🍊

124 POINTS TARGET

56 Points

WEDNESDAY

24 POINTS

THURSDAY

0 POINTS

FRIDAY

24 POINTS

Excellent work Patrick!

Coach Simon 🍊

24 Points

SUNDAY

36 POINTS

If we can reduce the number of missed runs, it’s going to make a big difference to your running Patrick. Currently at 74% of training complete. We ideally want to be up in the 90s to see real progress.

Coach Simon 🍊

Week Commencing: 1st June 26

Choose Day👇

124 POINTS TARGET

MONDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Barbell Bench Press

3 x 8

Seated Dumbbell Overhead Press

3 x 8

Supported Pull Ups

3 x 8

Support Dips

3 x 8

Dumbbell Fly

3 x 8

Seated Row

3 x 8

TUESDAY

24 POINTS

10 Mins WU

Zone 2: Easy

4 Mins (120s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

4 Mins (120s)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

30 Secs (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

24 POINTS

SATURDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Dumbbell Shrugs

3 x 8

Single Arm Dumbbell Row

3 x 8

Lat Pulldown