Choose Day👇

Decent week. I’ve tweaked it slightly from the original plan as the Pier to Pier being moved means you don’t need to be dong more than 120 mins right now. So Saturday we can chuck in a parkrun at half marathon pace. So ignore the 20 mins (25 is more accurate for your half marathon pace). And if you can get in the gym that would be great, but not essential. Any problems let me know.

Coach Simon🍊

134 POINTS TARGET

141 Points

MONDAY

gym-workout

Karl's Gym Sesh

10 POINTS

Did some of the session at the gym and 30 mins legs and core at home
Hopefully once you get more settled in the gym you’ll find the routine is easier to get done. I find the key is going at the right time. In the evenings it’s ridiculous in there. But well done for getting it complete. Great work Karl

Coach Simon 🍊
14 Points

TUESDAY

track

8-6-6-4-4

28 POINTS

That was a tough efforts session
Yeah these next few weeks are tough, we’ve been building towards these harder sessions so we’ll peak in about 4-5 weeks time and then ease back a little as the races come our way, leaving us fresh on race day. So excellent work Karl, another brilliant session.

Coach Simon 🍊
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Good Wednesday run and strides
It’s great to have that routine and nice to have an easy run having worked so hard on a Tuesday evening. Excellent work Karl.

Coach Simon 🍊
22 Points

THURSDAY

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gym-workout

Karl's Gym Sesh

10 POINTS

30 mins legs and core at home
I can put that back in the plan if you prefer. Don’t want to add pressure to you by keep sticking the gym workout in. Whatever works best for you. Well done on getting the 30 mins done. I can also create a personal session to you which is an extension of the 30 mins and be done at home. There’s always ways to keep progressing.

Coach Simon 🍊
10 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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me-1-post

30 Min Tempo (HM)

24 POINTS

Good run – pleased with pace
Love this. For me you are a 1:45 half marathon runner. Perhaps not straight away, but I honestly believe those are the times you can achieve at some stage over the next 6-18 months. And every little session like this should give you that confidence you can achieve those times. Great session Karl.

Coach Simon 🍊
24 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Good long run – ended up doing 25 mins more than planned as quite a bit of looping back.
Bonus points are good, so long as the legs hold up. Well done Karl!! Looked like a tough route, especially those first 6km. 🗻

Coach Simon 🍊
43 Points