Choose Day👇

If you did race Sunday see how you feel Monday. Sometimes rest is more important. And hopefully you will have recovered fully from the flu. Friday’s hill session is a good one and we are getting serious now with the long run. Exciting times ahead. Any problems let me know. Happy New Year Lou. I have a feeling 2026 could be a good one for you and your running.

Coach Simon🍊

140 POINTS TARGET

140 Points

MONDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

gym-workout

Body Pump

12 POINTS

The stair master really does get that HR up! Went up to 8 and the last minute at 9.
Fantastic work Lou. Yeah it’s really good for that. I managed 20 mins on there this morning and was a sweaty mess. Plus you can set yourself little challenges by slowing increasing the levels and doing more flights within the 20 mins. Also time efficient. 20 mins on there is as effective as 40 on the elliptical because the HR climbs so much quicker. A mixture of the 2 is a good approach going forward.

Coach Simon 🍊
24 Points

TUESDAY

andy-alice

40 Mins Run

12 POINTS

Opted for the treadmill to ease in gently. Will get strides done later in the week.
Very sensible. No worries about the strides. Best to be happy you are feeling strong again. Well done Lou

Coach Simon 🍊
12 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

Just squeezed it in before the gym closed!
Awesome work Lou. These silly gym opening hours. Roll on next week.

Coach Simon 🍊
12 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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gym-workout

Body Pump

12 POINTS

profile

Hill Reps 60-45-30

22 POINTS

Did not want to do that (who enjoys hill reps?) but got it done. Bit slippery especially down hill ❄️! Good session that. Pleased how it went. Legs feel good from resting while I was sick 🤒!
Yikes, yes a little hairy out there today for hill reps. That’s a good session that one though and glad you are now starting to feel better. If you are ever concerned just drop me a DM and I can change it up. But well done Lou, a very good days work with 34 points in the training bank.

Coach Simon 🍊
34 Points

SATURDAY

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paul-sam

Strides

4 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

All good. Bit nervous doing the strides as first ones since I pulled hamstring, but was ok.
I think just keep them easier. The main benefit of them is working on and exaggerating our running form. Not necessarily trying to sprint them as fast as we can. So you can keep them controlled but just run with great form. Glad it all went ok though, especially given how cold it was too. Well done Lou.

Coach Simon 🍊
16 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

A really good run. Ran to feel, no checking the watch for pace, keeping RPE low. Felt really comfortable until 9 miles in, then the legs started to feel a little fatigued but easily pushed on. Shame I had to stop for the loo at 14 miles in, I wanted to complete it with no stopping. Surprised and pleased with that tho. Thanks Simon.
This is exciting right? Shows the fitness is in a good place right now and you can be confident of covering the half marathon distance. Feel like we’ve been really smart to this point, it’s taken time, but the rewards will come once the race season comes out way. Excellent work Lou!!

Coach Simon 🍊
42 Points