Choose Day👇

Monday’s session is a good one for you as you can hit some quick lap times on the shorter reps. Sunday’s long run you could bring forward a day. Again if you want company Stacy (140 mins) and Sarah (160 mins) both have long runs in their plan. Any problems let me know. Happy New Year Rebecca.

Coach Simon🍊

121 POINTS TARGET

121 Points

MONDAY

track

8 x 2 Mins & 1 Mins

28 POINTS

Wasn’t feeling it but glad I went. Really good group about my pace tonight so was able to chase Nikki and others. Splits were: 2 mins: 8:46, 8:15, 8:33, 8:29, 8:32, 8:22, 8:11 8:02 (5k target 8:46) 1 mins: 8:00, 7:57, 8:04, 7:49, 7:56, 7:56, 7:48 7:56 (3k target 8:43) With the exception of the first, all well ahead of target.
Fantastic running Rebecca. Glad you had such a good session and loved the way you built into and got progressively quicker. Given your goal, just being consistent with these sessions now is what’s important. If we can maintain your speed whilst building your endurance that should deliver the best results come April.

Coach Simon 🍊
28 Points

TUESDAY

gym-workout

Rebecca's S&C

15 POINTS

All done. Tough but no issues.
It’s definitely a step up from what you were doing before, but I feel the key exercises are now in there. Perhaps a few we may introduce later on as a replacement, but if you keep doing this, slowly progressing, your strength is going to be excellent.

Coach Simon 🍊
15 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Happy New Year! Missed park run so went out with my partner in crime. Windy but all fine no issues!
Happy New Year. Saves a lot of time doing your run closer to home and avoiding the crowds is nice sometimes. Well done Rebecca 💯

Coach Simon 🍊
12 Points

FRIDAY

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gym-workout

Rebecca's S&C

15 POINTS

First time doing the new S&C plan (I’d done the session but not fed back before you’d updated the Monday session!). Got the hang of the new ones quite quickly. Only tough one was the goblet squat, all others were okay but I’m sure I’ll feel it tomorrow! The programme flows and I liked the stacking. In the end I stacked as follows – let me know if that’s not okay: * Dumbbells deadlifts and triceps dips * weighted glute bridge * Split squats, bicep curl (went down 2 kg = elbow) and calf raises * plank, bent knee raises, goblet, * wall sits (done in the hall as there’s no wall space in the garage) * dead bugs, farmers walk and Russian twist (so did each * a short rest then another * etc)
Really well done. Glad you enjoyed the session. It is a slight step up but I’m confident we cover all the bases now. I might do the odd tweak, but it looks good to me. I like the way your structured it. As long as we don’t go from one leg exercise to another, which works the same muscles, it’s fine. So for example you wouldn’t want to do wall sits straight into goblet squats, but looks like you have avoided that well. If you need be to move any around on the list, just say, but you can also tick the check boxes as you go now. Great work Rebecca.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-wide

170 Mins

51 POINTS

Enjoyed it and joining up with Mark, Chrissie and particularly Sarah T worked well. Seemed that Sarah and I were about the same place so we looped back from Mark and Chrissie. Pace was slower than I’d hoped for (in my head I was targeting 15 miles) but appreciated the company running and given it was icy so I’m okay with it, overall good run. Watch died (probably due to the 🥶 ) so wasn’t sure of timing – hence a few mins over
Superb. I think when it comes to trail marathons, which is what you’ve entered, ignoring the pace is important, as lots of things will slow you down. So it’s good to have that mindset on these runs where distance doesn’t matter too much. Time on feet is what’s important. For some perspective, my marathon pace has been 8 min milling. But when I did my 50k it was 9:30 per mile. Glad you were able to join the others as that can make a big difference when out for this long. Awesome work Rebecca.

Coach Simon 🍊
51 Points