Choose Day👇

I feel like you’re running at your best right now, compared to at any point I have known you. So take a lot of confidence from that. Sunday is an opportunity to run a 5k without any pressure about chasing a time. Just do what you do on a Tuesday, start off steady and then give it your all at the end. Let the result be the outcome of the process. Keep up the great work Karl and next week is a recovery week, so that’s something else to look forward to.

Coach Simon🍊

100 POINTS TARGET

100 Points

MONDAY

Decent little 15 minute workout. Hope the abs are coming along nicely? Great work Karl

Coach Simon 🍊
5 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Really enjoyed the efforts session.
Smashing them out of the park right now. Keep up the great work. I spend the last 4-6 weeks of summer worrying about how awful efforts will be in the dark and cold, then when the time arrives it’s really not that bad. Well done Karl.

Coach Simon 🍊
24 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Good Wednesday run with the 6.5 mile group
Always more fun with the club. Well done Karl!! Top group now as well which highlights the progression.

Coach Simon 🍊
22 Points

THURSDAY

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Great job Karl. You’ll have quads like Joe C in no time (maybe).

Coach Simon 🍊
5 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

😴

Coach Simon 🍊

SATURDAY

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philippa-wide

45 Mins Run

14 POINTS

Good easy flat run
Sometimes they are just what is needed. Well done Karl.

Coach Simon 🍊
14 Points

SUNDAY

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Set my watch / target at 4:30 pace, so pleased to get under 22:30. There were some times on the way back when I struggled a bit but I just need to dig a bit deeper.
Another really strong time Karl. It’s hard to find that really tough level and stick with it, but it’s possible. I found it my watching Crown My Run on You Tube as it highlights just how much effort those quicker guys are putting in, and the thought that someone is just working harder than me is so annoying. It will come though and you continue to make progress, so loads of positives to take from this run.

Coach Simon 🍊
30 Points