Choose Day👇

A big week with 170pts up for grabs, that’s a decent level. The extra points come from those Thursday and Friday sessions where we add in an extra 20 mins and a bit of pace in the 2nd session. Then Sunday is the key one. Are you happy with your target marathon pace. Now is the time for us to get that right as there will be a marathon session every other weekend going forward. Ideally we want to be hitting goal pace straight away and then the sessions will slowly get longer in terms of distance. Any problems let me know but keep up the great work Adam.

Coach Simon🍊

170 POINTS TARGET

170 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

6mi 50 minute recovery & S&C as per plan.
Quality. Great start to the new week. Well done Adam.

Coach Simon 🍊
30 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

Pre club 5mi progression 7:51 > 6:48. + 6x 1k reps club speed session including CD total 10.78mi. Legs tired definitely need tomorrow. Reps @ 3:43, 3:41, 3:43, 3:42, 3:37 3:40
Nice. Will definitely have hit those 40 points with the extra run. Some good paces in there too on a cold night. I’m not surprised about needing the rest. The last 10 days you’ve put in some really big mileage. Maybe even more the S&C if need be and double that up so you get a full day of recovery. Great work though Adam!

Coach Simon 🍊
40 Points

WEDNESDAY

S&C as per plan.
Awesome work Adam, hope the legs feel a bit fresher tomorrow after a day off from running.

Coach Simon 🍊

THURSDAY

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philippa-wide

80 Mins & Strides

28 POINTS

As per plan, legs felt good. No issues & strides to finish, best rep 16 seconds even with waterlogged trainers 😂
That’s swift and well done for getting 80 mins in those conditions. Hope the trainers are not in too bad a state. Well done Adam.

Coach Simon 🍊
28 Points

FRIDAY

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uppsala

60 Mins Easy-MP

24 POINTS

As per plan felt good. Glad I’ve got the treadmill today 😃
Fantastic. I do like this session. Yes there are quite a lot on the team wishing they never left their house 😂 Great work Adam

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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alison

3 x 3 Miles MP

48 POINTS

No issues felt good could’ve done another 3mi rep easily. A windy run picked the pace up last 3.
Wow! Some brilliant splits in there. Nearly 20km at sub 3 pace (including the easier miles as well). That’s exciting right? And the fact you felt so strong at the end is a really good sign as well. As we do add distance to these sessions I’d be wary not to go out too hard, but if you can keep hitting sub 7s then you’re setting yourself up really nicely for race day. Excellent session Adam.

Coach Simon 🍊
48 Points