Plan 4 - Week 4 - PBrunner

Choose Day👇

A decent week. Obviously will depend how the sciatica is doing. Really hope it’s improved for this week. Two really good sessions. Tuesday with the team and Sunday’s marathon session which to be fair should be fairly comfortable. Keep me updated how you feel.

Coach Simon🍊

140 POINTS TARGET

MONDAY

Conal's S&C

15 POINTS

Missed

No worries. Rest up. You’ve been training hard all year so this break might be good just to hit the reset button.

Coach Simon 🍊

0 Points

WEDNESDAY

Conal's S&C

15 POINTS

Missed. Did some stretching each day but didn’t feel like using weights

Rest up!

Coach Simon 🍊

0 Points

THURSDAY

60 Mins & Strides

22 POINTS

Will probably do parkrun very easy just to see how I feel but not hurrying back to training

Good idea. Last thing you want in this situation is to come back too early and then make the recovery even longer.

Coach Simon 🍊

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

Choose Day👇

140 POINTS TARGET

MONDAY

15 POINTS

TUESDAY

23 POINTS

10 Mins WU

Zone 2: Easy

4 Mins (90s Rest)

Zone 6: 5K

3 Mins (90s)

Zone 6: 5K

2 Mins (90s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

1 Min (60s)

Zone 7: 3K

2 Mins (90s)

Zone 7: 3K

3 Mins (90s)

Zone 6: 5K

4 Mins

Zone 6: 5K

10 Mins CD

Zone 2: Easy

WEDNESDAY

15 POINTS

THURSDAY

22 POINTS

60 Mins Run

Zone 2: Easy

Zone 7: 3K

FRIDAY

0 POINTS

0 Mins

RPE 0

SATURDAY

15 POINTS

50 Mins @ Easy Pace

RPE: 3

SUNDAY

50 POINTS