Choose Day👇

Someone very wise said to be recently “Get you’re 5k time down and all other race times will follow”. So if you wonder why in a marathon block we are smashing out 200 metre reps, that’s why. Slightly jealous too as I love the short reps and itching to get back to do sessions like this. Keep them consistent and hit those targets. But another strong week. Saturdays run can be parkrun + WU/CD and Sunday we continue to build that aerobic base. Any problems let me know but keep up the great work James.

Coach Simon🍊

130 POINTS TARGET

130 Points

MONDAY

gym-workout

James's S&C

15 POINTS

Another good strength workout. Felt better again so think I’m getting back into it again. My legs definitely feel better so hopefully won’t be sore this week at all. If no ache this week feel I could move up a little on a couple of things.
Great stuff James. The best way to progress this is simply focus on each exercise. If the last 3-5 reps of the final set don’t feel tough, you know it’s too easy and then just let me know. So you might just leave in the feedback, squats (too easy). Then I know to add to the challenge. You’re in a much better position to know when to change the exercises than me, but then I’ll make sure it’s done in a sensible progressive way. Excellent work though.

Coach Simon 🍊
15 Points

TUESDAY

track-simon

20 x 200 Metres

24 POINTS

Very good session, I’m not a fan of the short hard stuff generally. Always find them tough, more of a settle in & grind person. Very pleased with the session, legs felt good & intervals were very consistent. All between 44 seconds & 46 seconds. 60 seconds rest not quite enough so fatigue & difficulty slowly built up during the session as it should. Felt good during the cool down.
These can be tough and I appreciate they are not everyones cup of tea but they really help us improve our running economy and form so they are key from time to time. It’s an opportunity to run at a pace, we otherwise can’t. But great to see such consistent splits. Well done James.

Coach Simon 🍊
24 Points

WEDNESDAY

spin-class

45 Mins Spin

15 POINTS

Similar workout to last week but a with little more intensity. Work mainly on power zone 3 with a few small pushes into 4. Legs felt good once they got going so was a good cardio workout.
Great work James!! These sessions are a good opportunity to get a sweat on. It can be hard to get the heart rate up on the bike but it’s still a very strong session without that impact of pounding the pavement.

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Good early morning easy 60 mins although surprisingly warm out. Felt good for the whole 60 mins & kept an easy pace. Strides as end were a good opportunity to stretch the legs out a bit. Session was just what the legs needed ahead of a rest day.
Great to hear. Feels like you’re enjoyed the training right now and the level feels right. It has been very mild this month, no doubt the colder weather will be upon us soon. Well done James. And thanks for smashing out the strides too.

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

12 mins done before an easy Parkrun pretty much same time as last week. Legs felt very good & effort kept at my easy pace. Was a good opportunity to break in some new shoes for my future longer easy runs.
Well done James. Good idea to break in the new shoes? What have you gone for out of interest? And what’s the likely shoe choice for the marathon sessions and race itself?

Coach Simon 🍊
12 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

Early start again this morning & first 5k felt a little tough but felt better as the run went on. Same fuelling & route as last week with an extra mile added in the middle. Happy with the pace & how it felt for the rest of the run. 2md half my fiend joined me again.
Great work James. I know how you feel. I’ve had many runs this year where the first 5k or 30 mins felt a real struggle but then things just ease off and it becomes more enjoyable. It’s good to remember that on days when it does feel hard at the start. Nice to have some company for the 2nd half of the run was well.

Coach Simon 🍊
42 Points