Plan 3 - Week 5 - PBrunner

Week Commencing: 4 May 26

Choose Day👇

Another strong week of training with 124pts up for grabs. If you hit all the sessions you are going to make some significant improvements with your running. So one day at a time, tick off those workouts and keep getting faster, fitter and stronger. You’ve got this Patrick.

Coach Simon🍊

124 POINTS TARGET

100 Points

TUESDAY

Ramp Up 4-3-2-1

24 POINTS

Excellent session Patrick!

Coach Simon 🍊

24 Points

WEDNESDAY

60 Mins Easy (Hills)

24 POINTS

Try not to miss too many sessions if you can Patrick.

Coach Simon 🍊

THURSDAY

Rest Day

0 POINTS

FRIDAY

80 Mins Run

24 POINTS

Awesome work Patrick. Keep ticking off these runs

Coach Simon 🍊

24 Points

SUNDAY

120 Mins

36 POINTS

Fabulous work Patrick. These long runs will make such a difference to your fitness.

Coach Simon 🍊

36 Points

Week Commencing: 4 May 26

Choose Day👇

124 POINTS TARGET

MONDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Barbell Bench Press

3 x 8

Seated Dumbbell Overhead Press

3 x 8

Supported Pull Ups

3 x 8

Support Dips

3 x 8

Dumbbell Fly

3 x 8

Seated Row

3 x 8

TUESDAY

24 POINTS

10 Mins WU

Zone 2: Easy

1 x 4 Mins (90s Rest)

Zone 6: 5K

2 x 3 Mins (90s)

Zone 7: 3K

3 x 2 Mins (90s)

Zone 7: 3K

4 x 1 Mins (60s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

WEDNESDAY

24 POINTS

60 Mins

Zone 2-3: Easy/Steady

THURSDAY

0 POINTS

0 Mins

RPE 0

FRIDAY

24 POINTS

SATURDAY

8 POINTS

Barbell Back Squat

3 x 8

Barbell Deadlift

3 x 8

Leg Press

3 x 10

Lying Leg Curl Machine

3 x 10

Smith Machine Standing Calf Raise

3 x 10

Dumbbell Shrugs

3 x 8

Single Arm Dumbbell Row

3 x 8

Lat Pulldown

3 x 8

Behind Neck Lat Pulldown

3 x 8

Floor Back Extension

3 Sets

Superman

3 Sets

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy