Plan 3 - Week 10 - PBrunner

Week Commencing: 22 June 26

Choose Day👇

180!!! 🎯 Pts on the table this week. Tuesday, now you have a motor, if you wanted to join a few of us in the park we are doing a decent session, or of course there is the handicap in your neck of the woods. Keep the rest easy with a session Sunday designed to help you run well at both the Bewl 15 and Pier to Pier in the next 4 weeks. Any issues just shout. Given the heat, and if the body does want more rest, ditch one of the easy runs. Keep smashing it Joe.

Coach Simon🍊

178 POINTS TARGET

22 Points

MONDAY

50 Mins Run

15 POINTS

Managed to do Monday’s session, before my eye worsened. As well as the run, I did the upper body part of the gym session and a 50 mins low HR bike ride. Leaving this feedback on Wednesday and the eye is feeling a bit better. Hoping I may be able to get to the gym later on 🤞🏻🤞🏻

Glad to hear the eye is getting better. Decent start to the week. What happened to the eye may I ask?

Coach Simon 🍊

Week Commencing: 22 June 26

Choose Day👇

178 POINTS TARGET

MONDAY

15 POINTS

50 Mins Run

Zone 2: Easy

TUESDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

26 POINTS

2km WU

Zone 2: Easy

5k Race

Zone 6: 5K

2km CD

Zone 2: Easy

WEDNESDAY

12 POINTS

Lat Pull down

3 x 12 (35kg)

Squats

3 x 13 (50kg)

Chest Press

3 x 12 (35kg)

Hip Thrusts

3 x 12 (50kg)

DeadLift

3 x 12 (50kg)

Leg Curl

3 x 12 (35kg)

Ab Crunch

3 x 12 (53kg)

Bent Knee Calf Raises

3 x 12 (40kg)

Plank

3 x 90s

Wall Sits

3 x 120s

Calf Raises

3 x 10 (8kg)

Russian Twist

3 x 10 (15kg)

14 POINTS

30 Mins Stairs

Zone 2: Easy

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

2 POINTS

60 Secs

30 Secs

2 x 30 Secs

2 x 30 Secs

2 x 30 Secs

60 Secs

2 x 30 Secs

2 x 30 Secs

30 Secs

30 Secs

30 Secs

30 Secs

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

SATURDAY