Choose Day👇

I put two really light weeks in this plan because it’s 24 weeks. Originally I had set the target as 60pts, but then I thought “I know Lou better than that now”, she’ll want to do more, so I’ve compromised at 90. If you wanted to add in a Sunday run instead of one of the cross training sessions that can be done. I’ve listened to your feedback about shorter reps and included some 400s. Just approach with a bit of caution, short reps like this on a cold day, especially if not warmed up properly can cause a problem. So go for 80% and consistency rather than pushing too hard. Any problems let me know.

Coach Simon🍊

90 POINTS TARGET

91 Points

MONDAY

gym-workout

Body Pump

12 POINTS

Good class
Great work Lou!

Coach Simon 🍊
12 Points

TUESDAY

swimming

30 Mins Swim

9 POINTS

Well done Lou, love the variety in your training plan.

Coach Simon 🍊
9 Points

WEDNESDAY

andy-alice

40 Mins Run

12 POINTS

Calves still very tight and sore, other than that felt good
Sorry to hear that. Keep an eye on those, especially that 200 metre session, we don’t want anything going pop. So just be extra carefully. I’m finding foam rolling is helping me. Why they call it “foam” rolling I don’t know as it’s so uncomfortable. But well done Lou for getting out there.

Coach Simon 🍊
12 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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paul-1-mile

10 x 400 Metre Reps

24 POINTS

Calves not too bad, slowly improving. Didn’t go all out. Got it done. Horrible strong wind on the seafront but at least it wasn’t raining!
Great splits. 6:45 average when the targets currently say 7:21. That’s exciting, especially as you said you held back a little. Fantastic running Lou and glad the calves feel ok. I’m really pleased with this session and again backs up how well you are running right now. You should be very happy. Great job.

Coach Simon 🍊
24 Points

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

gym-workout

Body Pump

12 POINTS

All good 😊
Great work Lou!! Tallying up those points nicely again this week. Have you ever tried the stair master? Found out through using it myself this week just how beneficial it is. 20 mins on there is worth 40 mins on the elliptical if you get the level right. Something to possibly consider if you want to switch things up or ever have less time.

Coach Simon 🍊
21 Points

SUNDAY

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louise-cavill

30 Mins & Strides

13 POINTS

All good until the 8th stride. Pulled my left hamstring 😢. No warning signs, happened out of the blue. Perhaps it was compensating for the calf? The left calf is worse than the right.
****!! Really hope it’s nothing too bad. I did look at the splits and Strava suggests that last one was considerably quicker. I’m not saying that to blame you, but just something to consider going forward. What I see a lot at track and the efforts is people going crazy on the last rep and almost sprinting, and that’s the point their muscles are more vulnerable having been worked hard. So always keep the pace as consistent as possible for strides and intervals. Maybe the fact the run was only 30 mins as well meant you were not as warmed up, so I could be to blame for that. Fingers crossed it’s heals quicker, sometimes they can.

Coach Simon 🍊
13 Points