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Choose Day๐Ÿ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

This was meant to be a recovery week but we have fallen behind a little bit so it’s an excellent opportunity to play catch up and earn some extra pts. Tuesday is with the team and great prep for HHM, then you can do Wednesday & Friday with your HR friends which is great. Any problems let me know you. You got this Patrick.

Coach Simon๐ŸŠ

127 POINTS TARGET

MONDAY

gym-workout

Patrick's S&C

15 POINTS

Patrick's S&C

Press Up 3 x 28
Sit Ups 3 x 30
Tricep Dips Bodyweight 3 x 22
Squats 3 x 22
Single Leg Deadlift 3 x 12
Reverse Lunge & Rotation 3 x 12
Plank 3 x 60s
Single Leg Calf Raises 3 x 12
Single Leg Glute Bridge 3 x 12
Wall Sits 3 x 60s
Flutter Kicks 3 x 40s
Side Planks 3 x 40s
Well done Patrick, and excellent start to the week!

Coach Simon ๐ŸŠ
15 Points

TUESDAY

dead

Continuous Hills

36 POINTS

Continuous Hills

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

Well done Patrick. You finished the session at the front of the pack as well ๐Ÿฅ‡

Coach Simon ๐ŸŠ
36 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

THURSDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Well done Patrick!

Coach Simon ๐ŸŠ
18 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

5 Mile Race

10 Mins WU

Zone 2: Easy

5 Miles

Zone 5: 10K

10 Mins CD

Zone 2: Easy

5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race. Pace should be right at the top of your Zone 5, 10k target. Towards the end you’ll be working in Zone 6 though from an RPE and heart rate perspective.

Well done Patrick, some great photos on facebook

Coach Simon ๐ŸŠ
38 Points

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