Plan 3 - Week 10 - PBrunner

Week Commencing: Plan 3 - Week 10

Choose Day👇

A very exciting week with two races to look forward to, many we only need to run 3 times this week to hit the pts target. The Alan Corke on Tuesday, a race you know well, and you are running very well at the moment so can approach that with confidence. Then a few days rest, a longish run Friday, perhaps joining in with Steve’s group and then the Heathfield 10k on Sunday. Keep up the great work Patrick, any issues let me know.

Coach Simon🍊

125 POINTS TARGET

98 Points

TUESDAY

10K Race

45 POINTS

Fantastic work Patrick. Always a tough race that one, so really well done.

Coach Simon 🍊

45 Points

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

Rest Day

0 POINTS

FRIDAY

90 Mins Run

27 POINTS

SATURDAY

Rest Day

0 POINTS

SUNDAY

10K Race

45 POINTS

Excellent work Patrick. Great to see you looking strong up the hill at the end.

Coach Simon 🍊

45 Points

Week Commencing: Plan 3 - Week 10

Choose Day👇

125 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

45 POINTS

2km WU

Zone 2: Easy

8 x 100 Metre Strides

Zone 7: 3K

10K Race

Zone 5: 10K

2km CD

Zone 2: Easy

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

27 POINTS

90 Mins Run

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

45 POINTS

2km WU

Zone 2: Easy

8 x 100 Metre Strides

Zone 7: 3K

10K Race

Zone 5: 10K

2km CD

Zone 2: Easy