Choose Day👇

A decent week. Nice to get the Sunday long run back in the mix. Entirely up to you if you go off road or perhaps a mixture of both. We don’t need to be smashing out 20+ miles just yet so the pace can be comfortable. Any problems let me know. Option obviously to move the S&C to later in the week if there’s still some tiredness in the legs from XC.

Coach Simon🍊

85 POINTS TARGET

MONDAY

Smashed through this without issue, couple of the leg exercises were tough but got them all done. Realised I have been doing the single leg deadlifts wrong for a few weeks, had the kettlebell in the wrong arm. Idiot!
Oops. I think we’ve all been there. Great work for smashing this out and a strong start to the week. Well done Sam!

Coach Simon 🍊
15 Points

TUESDAY

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20 x 1 Minute Reps

24 POINTS

Hard work this one, but not as miserable as solo. First 4 were too quick (3:11/3:06/3:13 & 3:07) so I calmed down after averaging ~3:18 for the rest until the last two. Middle ones were the slowest, felt worn out by then. No niggles, legs tired but felt OK – just my breathing was troubling me, it was very laboured and I only just recovered between reps.
That is hugely impressive pace. Another brilliant session. Those are the ones we need to be are limits and you clearly did that. Form looked great as well, really impressed. So many positives here. Fantastic running Sam.

Coach Simon 🍊
24 Points

WEDNESDAY

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Rest Day

0 POINTS

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Pretty crap evening but this was fine, stayed out of the wind and rain mostly and took it very easy. Took on a few hills. Did my strides too, all of them. After a wee of course. You can’t do strides when you need a wee! Not as speedy as some days as the headwind in one direction was crap, but got a couple of 16s reps in.
You’ve got some real pace in you. I reckon if you ever did a 5k training plan the potential is there to get quicker. Obviously I realise that’s not your thing but just shows the natural talent you have. Next time I go to do strides I bound to need a wee now, even if I don’t need one.

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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30 Min Tempo (HM)

24 POINTS

I did this around the park which was quite fun, wasn’t too busy as it wasn’t great weather so room to run quicker. I wasn’t on pace all the time do to some of the climbs and occasional muddy sections, but my GAP probably evened out to HM pace overall. I didn’t find it hard to maintain ~4:15 or quicker which was good. Met Nick and Joe for a nice breakfast after so having that to look forward to was motivating for sure!
Sounds like this went well. I love running round the park, happy to do loops all day long if need be and people watch. Bonus to have two legends like Joe and Nick to catch up with afterwards. Sounds like a fun morning. Great work Sam

Coach Simon 🍊
24 Points

SUNDAY

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rest-day

Rest Day

0 POINTS