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Choose Day👇

  • Monday
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I’ll tweak the sessions slightly because of the recent layoff as I don’t want you to feel overwhelmed right now. There’s no hurry to get to 5k and to be honest the shorter reps allow you to run at a quicker pace which I think long term will really help your running. Any problems let me know. See you Wednesday.

Coach Simon🍊

55 POINTS TARGET

MONDAY

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!”

TUESDAY

home-workout

12 Mins Core

4 POINTS

12 Mins Core

Russian Twist

3 x 30s

Plank

2 x 45s

Dead Bugs

3 x 30s

Flutter Kicks

2 x 30s

Side Planks

2 x 15s

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

WEDNESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

20 x 1 Minute Reps

10 Mins WU

Easy

20 x 60 Secs (60s Rest)

3K Pace

10 Mins CD

Easy

Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.

I totally underestimated the trauma of a tooth extraction. I thought it was a simple procedure, when my dentist suggested it he was very relaxed about it all. That was until the damn thing wouldn’t budge and then next thing I know I’ve got this massive whole in my gum which was agony. I was convinced the whole time it was going to get effected, which it didn’t. So I feel for you and hope to see you next Wednesday.

Coach Simon 🍊

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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squats

12 Mins Legs

4 POINTS

12 Mins Legs

Squats

2 x 45s

Calf Raises

2 x 30s

Glute Bridge

2 x 45s

Reverse Lunge

2 x 60s

Wall Sits

2 x 45s

12 minutes. That’s all it takes. 30s recovery between reps.

SATURDAY

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track-puddle

10 x 2 Mins

24 POINTS

10 x 2 Mins

10 Mins WU

Zone 2: Easy

10 x 2 Mins (90s Rest)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

SUNDAY

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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!”

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