Plan 3 - Week 6 - PBrunner

Choose Day👇

The schedule looks busy but the training pts is relatively modest in truth. You could always combine the S&C sessions together and give yourself an extra rest day. And the Wednesday, Friday and Sunday runs are all easy paced with the group. If it feels too much for the knee, let me know and I can reign it in a little. Keep up the great work though Adrian.

Coach Simon🍊

105 POINTS TARGET

MONDAY

Core Home Workout

5 POINTS

Enjoyed

I think this might be the first time you’ve said this and it makes me happy. Keep doing these and you’ll have a stomach to die for.

Coach Simon 🍊

5 Points

TUESDAY

Hill Reps 60-45-30

22 POINTS

Really enjoyed that felt good

So pleased to hear that. A tough session but good to keep moving on a cold night like that. Excellent work Adrian.

Coach Simon 🍊

22 Points

WEDNESDAY

60 Mins & Strides

22 POINTS

Felt strong even up the hills surprised because I didn’t stop even up hills 😊 strides also completed and again felt good. 👍

This is great, feel like you’re back to running really well again now which is so pleasing to see. Keep up the excellent work Adrian.

Coach Simon 🍊

22 Points

THURSDAY

15 Mins Legs

5 POINTS

Enjoyed these 😊 felt strong 💪

Great job Adrian. The older we get, the more important these sessions become. I love the idea that we’ll both be running still in 20 years time feeling strong. Andy Lee just smashed out a 1:40 half marathon at the age of 70. It’s possible if we continue to do the right things now.

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👇

105 POINTS TARGET

MONDAY

5 POINTS

3 x 15

3 x 60s

3 x 10*

3 x 30

2 x 30s*

TUESDAY

22 POINTS

WEDNESDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

THURSDAY

5 POINTS

FRIDAY

18 POINTS

60 Mins Run

Zone 2: Easy

SATURDAY

0 POINTS

0 Mins

RPE 0

SUNDAY

36 POINTS

120 Mins

Zone 2: Easy