Plan 3 - Week 14 - PBrunner

Choose Day👇

Sticking with the sensible approach for now. When you feel ready for a 3rd run, have at least 1 or 2 weeks of easy Tuesday runs before coming back to efforts. But glad you are at least back running and feeling strong. Any problems let me know.

Coach Simon🍊

93 POINTS TARGET

MONDAY

Core Home Workout

5 POINTS

Completed felt good

Great work Adrian. Glad you felt strong. These are decent little workouts these.

Coach Simon 🍊

5 Points

TUESDAY

8 x 2 Mins & 1 Mins

28 POINTS

Sorry missed this thought was starting next week

No worries. Sorry miscommunication on my part and no hurry to get back to efforts. I’m quite glad actually as Sunday’s long run was a big one and the extra recovery was probably needed.

Coach Simon 🍊

WEDNESDAY

60 Mins Run

18 POINTS

Felt good with this no concerns

Well done Adrian. Similar feedback to before though, don’t be afraid to slow it down a touch. There are more benefits from running a bit slower. As long as the RPE (effort) is 3/10 that’s the most important thing.

Coach Simon 🍊

Squats	45s x 2
Calf Raises	30s x 2
Split Squat	60s x 2
Wall Sits	60s x 2
Single Leg Deadlift	60s x 2
Crab Walks	30s x 2

Choose Day👇

93 POINTS TARGET

MONDAY

5 POINTS

3 x 15

3 x 60s

3 x 10*

3 x 30

2 x 30s*

TUESDAY

28 POINTS

WEDNESDAY

18 POINTS

60 Mins Run

Zone 2: Easy

THURSDAY

5 POINTS

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy