Plan 8 - Week 3 - PBrunner

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

The weekend off? That does mean we cram quite a bit in during the week. Tuesday session is what the team are doing. I’m hopeful you should be ok for this as it’s tough, but pace wise it’s a slow session due to the hills, and it’s always a good one for testing strength. If you are concerned I can switch it out. Any problems let me know. Keep smashing it Anna 💪

Coach Simon🍊

99 POINTS TARGET

MONDAY

Anna Legs/Core

8 PTS

Anna Legs/Core

Hip adduction

3 x 12

Hip abduction

3 x 12

Prone leg curl

3 x 12

Calf press

1 x 40

Leg extension

3 x 12

Leg press

3 x 12

Sit Ups

1 x 50

Russian twists

2 x 20

Goblet Squats

3 X 10

Back extension

1 x 40

A really good gym workout making excellent use of the machines.

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 PTS

20 Mins Stairs

20 Mins Stair Climber

Zone 2: Easy

A great form of cross trainer for us runners. Find the level which means your heart rate is in zone 2. If you go other that, reduce the level. It’s that simple.

TUESDAY

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

WEDNESDAY

Anna Legs/Arms

0 PTS

Anna Legs/Arms

Tricep extension

1 x 50

Lat pull down

3 x 12

Bench press

3 x 10

Seated Row

1 x 30

Hip adduction

3 x 12

Hip abduction

3 x 12

Calf press

1 x 40

Prone leg curl

3 x 12

Leg extension

3 x 12

Leg press

3 x 12

Goblet Squats

3 x 10

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 PTS

20 Mins Elliptical

Zone 2: Easy

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.