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To be honest, 100pts target for someone of your ability is modest. So there is potential to add more but I’m wary of the recent injury issues. So perhaps we keep rolling until HHM is done and then we reassess? But keep up the good work. Remember, keep the easy runs easy. See you Tuesday

Coach Simon๐ŸŠ

100 POINTS TARGET

102 Points

MONDAY

home-workout

Core Home Workout

5 POINTS

Core Home Workout

Russian Twist

3 x 15

Plank

3 x 60s

Dead Bugs

3 x 10*

Flutter Kicks

3 x 30

Side Planks

2 x 30s*

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

Completed
๐Ÿ’ช

Coach Simon ๐ŸŠ
5 Points

TUESDAY

dead

8 4s and 2s

26 POINTS

8 4s and 2s

10 Mins WU @ Easy Pace

RPE: 3

1 x 8 Min @ 5k Pace

RPE: 8

150 Secs Recovery

2 x 4 Mins @ 5k Pace

RPE: 8

120s Recoveries

4 x 2 mins @ 3k Pace

RPE: 9

90s Recoveries

10 Mins CD @ Easy Pace

RPE: 3

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

Completed no concerns
Excellent session Adrian

Coach Simon ๐ŸŠ
28 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.

Completed run plus X8 strides no concerns
๐Ÿ‘Š

Coach Simon ๐ŸŠ
22 Points

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

15 Mins Legs

5 POINTS

15 Mins Legs

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

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

All good
Great work Adrian!

Coach Simon ๐ŸŠ
5 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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su-sparkes

140 Mins Run

42 POINTS

140 Mins Run

140 Mins Run

Zone 2: Easy

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

Completed no concerns felt strong
Smashing it right now. Well done Adrian

Coach Simon ๐ŸŠ
42 Points

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