Choose Day👇

I’ve tweaked the original plan a bit here and I think this is better. A marathon paced tempo run is more specific that smashing out intervals at 5k pace (pointless at the moment). Plus it means Friday’s run is now a little shorter and should leave you fresher for Sunday. Any issues let me know. Keep up the great work Sam. We could lose and S&C if you are feeling tired or sore.

Coach Simon🍊

150 POINTS TARGET

MONDAY

Was very tired before this but just got on with it and the session was fine, I was just yawning a lot. No issues or niggles apart from a sore shoulder. I upped the bent knee calf raises to 2 x 15 reps up from 12 as they were feeling too easy.
Nice, always like it when we can increase the difficulty slightly as well. Great work Sam

Coach Simon 🍊
15 Points

TUESDAY

jack-facebook

60 Mins @ MP

36 POINTS

Jeez, this felt hard work at times – hamstrings pretty sore for the last 5k and my knee started mucking about but then sorted itself out. Dodging ice and traffic for some of this and it wasn’t flat (124m of elevation) so I had a few slow splits but I maintained a pace quicker than 4:30 for the majority of the 60min session. 5 min warm-up and almost 5 min cooldown (hit 15k and was on a steep hill so I thought that extra 30s of slugging myself up the hill wasn’t worth it). Legs pretty tight and sore now, so that’s probably a good thing, right?
The pts will always give you an idea of the difficulty of a session. So the Ramp Up (4-3-2-1) for example, which is tough in its own right, banks just 24 pts. So 36? Definitely a tough one, so had you left the feedback telling me it was easy and you were just off pace, then I’d be worried. So thank you for pushing hard. Much more specific than doing a Tuesday evening speed session right now 💪 Awesome work. I feel bad docking those 3pts, but 33 banked is a workout!!

Coach Simon 🍊
33 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Legs pretty tired and a little sore from the previous day still so I went with the medium group and clocked in an easy 10k in 60 mins. Mostly easy but did a few quick bits and repeated some hills to loop back. Strides were fine, not as fast as some times as sore but a few quick ones in there.
Well done Sam. Good to keep it easy and didn’t seem to make much difference to the pace. Thank you for including the strides as well. Hopefully the legs feel better after a bit of rest.

Coach Simon 🍊
22 Points

THURSDAY

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FRIDAY

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jake-p2p

70 Mins Run

21 POINTS

This was not fun, just out to get it done – no enjoyment! Had to stop for a wee too, not cool. Just felt tired and it was dark and damp and blowy, could have done without it but it needed to get done. No specific niggles, just fatigue. Slow steady pace, 12k.
Some runs are just shit right!! But they all add up and often it’s these ones that make us tougher and mentally stronger. Well done Sam

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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xc

X Country

38 POINTS

What a brutal course, first hill literally unrunnable (almost 50% grade!) and muddy. The wind was the worst bit, blowing hard from all directions it seemed so we got blown around, that with the mud and holes and hills made it tough work, but it was also a bit of fun because it was so ridiculous! Ran with Paul for a bit after catching him, that was nice. Actually pulled away from him for a bit on a long downhill where I let the brakes off (new shoes pretty grippy in mud) but he caught me quickly then made a gap on the first long uphill, couldn’t touch him again after and he finished over 30s ahead of me (bit of a trend here!). I got told off for going too fast down the last steep decline (ha) and had a nice strong fast finish, had a few people on my tail so pushed hard to maintain my position. Top 30 for sure. GAP for the entire race is very flat, so effort was consistent. Felt slow on some of the uphills, legs a bit tired and got overtaken, took most back flying down the other side. Did a 10min warmup but only a 5 min cooldown as Laura finished when we were looping the field so I stopped to check in on her.
Having walked that hill after the Seaford 10k last year it’s a ridiculous place to do a race 🤦‍♂️😂 But I get that’s what XC is about right? But any course where you have to tell people to slow down in a race is clear nonsensical. Sounds like you had a good one though and great picture of sub 3 marathon runner Matt Southam behind you. If you’re beating him you know you are running well. Great work Sam. No worries about the few mins CD

Coach Simon 🍊
38 Points