Plan 3 - Week 11 - PBrunner

Week Commencing: 15 June 26

Choose Day👇

I’ve let Tuesday out this week because we have 2 races on the calendar and it’s important you don’t overdo things. So rest up and do the Horntye run Wednesday, to save the legs for the two weekend events. Good luck in both, you’re running very well right now.

Coach Simon🍊

122 POINTS TARGET

122 Points

TUESDAY

Rest Day

0 POINTS

WEDNESDAY

60 Mins Easy (Hills)

24 POINTS

Well done Patrick

Coach Simon 🍊

24 Points

THURSDAY

Rest Day

0 POINTS

FRIDAY

10K Race

45 POINTS

Excellent work Patrick. Robertsbridge is one of my favourite races. Gutted I couldn’t do it this year.

Coach Simon 🍊

45 Points

SATURDAY

Rest Day

0 POINTS

SUNDAY

10K Race

45 POINTS

Excellent work Patrick. Two really strong races in the space of 3 days. Fantastic running.

Coach Simon 🍊

45 Points

Week Commencing: 15 June 26

Choose Day👇

122 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

0 POINTS

0 Mins

RPE 0

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

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

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