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Choose DayπŸ‘‡

  • Monday
  • Tuesday
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  • Saturday
  • Sunday

I’ve tweaked it slightly to give you more rest. We’ve actually got a week off next week, but we can discuss that post Saturday and get some easy runs scheduled in, rather than complete rest, but it will be a good opportunity to get some extra recovery before we dive into the next stage of this training block. As for Sunday, you’re running really well, give it your best shot and don’t put too much pressure on yourself in terms of timings. Let’s be honest, if we were going to pick a race to run a fast half marathon, this would be right near the bottom of potential options.

Coach Simon🍊

118 POINTS TARGET

118 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Steve's S&C

Single Leg Squats

3 x 10 (25kg)

V Snaps

3 x 20

Single Leg Calf Raises

3 x 8 (25kg)

Flutter Kicks

3 x 60s

Kettlebell Hip March

3 x 6 (14kg)

Tib Raises

3 x 30

Bent Knee Calf Raises

3 x 10 (25kg)

Russian Twist

3 x 20 (14kg)

Press Up

3 x 20

DeadLift

3 x 6 (60kg)

Barbell Squat

3 x 6 (50kg)

Plank

3 x 60s

Side Lunges

3 x 10* (10kg)

Wall Sits

3 x 60s (8kg)

All good this one done the calf raises and it was no problem so hopefully they will be just fine for Saturday.
Glad you’re feeling strong Steve and that’s a positive sign for Saturday.

Coach Simon 🍊
15 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Just what i needed, good to have a catch up at your session too.
Always nice to chat, was good to see you. Happy to chat more about Saturday if you want, but I feel with it not being a main goal race and the elevation I think any input I have is likely to overcomplicate things. And I reckon you’re confident in your own pacing and race strategy. That’s the main reason I’ve not said anything on this occasion. Superb pace by Ellen tonight. She’s going to be threatening 20 mins for 5k in the New Year.

Coach Simon 🍊
0 Points

WEDNESDAY

track-simon

Half Taper Session

25 POINTS

Half Taper Session

2km WU @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace
(RPE: 6)
3 minutes recovery

5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries

2km CD @ Easy Pace (RPE: 3)

A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.

Felt good on this today rpe nice and low for the 5k and felt strong on the 200m calfs seamed fine which was nice too.
Good idea doing it on the track so you could hit that consistent pace. The cat you can smash out a 17:30 5k at a low RPE is pretty impressive. I do like that session on race week. Claire T is going to be their Saturday doing the 12km so you might bump into her. Great work Steve.

Coach Simon 🍊
25 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Nice easy run along the seafront thought i would keep it flat as the weekend if fate from that. Legs felt good which is nice this might be the first race I’ve stood on the start line with nothing hurting which is a bit of a novelty.
It’s quite interesting that you feel so good coming off possible your hardest block of training. Perhaps stronger than ever before πŸ€” I think we’ve also been smart with the last 10 days in the build up to this race with a decent taper. Very best of luck on Saturday.

Coach Simon 🍊
12 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Good rest after work and a nice takeaway pizza
Sounds ideal the day before the race.

Coach Simon 🍊

SATURDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

Half Marathon

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

Well that was tough going, so slippy out there and that wind was a pain in the arse. They acutely changes the course from the top of the decent and not for the better thick mud and alot of standing water. I was happy with the outcome considering I ran it on my own from 300m in. So was more of a mental battle than anything else but it was a tough one thats for sure im glad I done it and ticked it of the list. Time to concentrate on xc speed and power now I think. Thanks for turning up at the top did not expect to see you there thats for sure πŸ‘Œ
Brilliant run Steve and banked the win which I don’t think you should underplay, as still a fantastic achievement. I saw a blog from the run tester (no actual race footage unfortunately) but he talked about how wet and slippery it was, even on the flat sections to begin with, so sounds like the conditions were tough throughout. The main conclusion I get from this race is the important of picking the correct events to run. For me that was a great challenge in terms of training run, but arguably you could have done that without a race number on your vest. I think it’s important to have races where you do have other runners around you to help push you on and increase the enjoyment factor. Which I know will happen in those big XC races, so I appreciate you have thought about that. As happy as I was to see you in the lead I was gutted you didn’t have company. Really well done, glad I got the opportunity to see you run, it’s always something I try to do when available. Loads of positives to take from this one and as you say, time to slightly change the focus.

Coach Simon 🍊
66 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Spent most of the day doing diy and sorting the xmas tree out, legs are pretty good πŸ‘
Does that then count as a rest day πŸ˜‚ Glad the legs feel good though after yesterdays challenge, that’s a really positive sign.

Coach Simon 🍊

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