Choose Day👇

Another big week. Hitting 144pts which is going to be your highest level yet, so it’s a point of the training we want to listen to the body and just make sure we don’t push too hard. That said, once we get through the next few weeks we ease back slightly to ensure you are fresher during the race season. So if you can get through these next few weeks with high training points you should find you’ll peak come March. I’ve included the stair climber again as I feel that is such a useful machine.

Coach Simon🍊

144 POINTS TARGET

140 Points

MONDAY

swimming

40 Mins Swim

12 POINTS

gym-workout

Body Pump

12 POINTS

Done, no problem. I have developed a niggle to my left knee. I think it must have been when I went over on my left ankle yesterday. Must have jerked it. The ankle is fine! I don’t think it’s serious and should hopefully, settle quickly. 🤞🏼 I’m going to switch Tuesday’s 40 min run for Wednesdays swim, just to give it a bit of extra time to recover.
I like your thinking. Very smart to give yourself that extra day. Hopefully that is all it will need. Great start to the week though with 24 pts banked.

Coach Simon 🍊
24 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

andy-alice

40 Mins Run

12 POINTS

That felt so much better than Sunday’s run, which just felt off from the start. Strapped the knee with KT tape. Some niggles on the downhill but not too bad. Hopefully it’ll stay that way 🤞🏼
So pleased to hear that. I’ve just got myself some KT tape actually and found it helped. Hopefully the sign of things to come.

Coach Simon 🍊
12 Points

THURSDAY

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

20 Mins Stairs

9 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

gym-workout

Body Pump

12 POINTS

Stair climbing is tough, but in a good way. Done, ✔️ definitely a good workout, enjoy the variety
It’s a thing of beauty. I love the stairs now. Cardio and S&C combined into one. Great day of training Lou

Coach Simon 🍊
33 Points

FRIDAY

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swimming

50 Mins Swim

15 POINTS

Done ✔️ Knee feels so much better today 😊
That’s brilliant news. Glad it’s feeling so much better and well done on the swim Lou

Coach Simon 🍊
15 Points

SATURDAY

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gang

5 x 1km

26 POINTS

Still annoyed I missed PR!! As much as it makes me anxious to do it! Never mind, got some speed work done. Hope the knee settles quickly again
Just one of those things. Sometimes we need the recovery and sleep more. But well done on finding a suitable alternative and still working hard. But yes keep an eye on that knee. If it’s the speed work that continues to cause problems we can ease back a little bit and focus more on half marathon tempo work. Let’s see what happens though. Well done Lou

Coach Simon 🍊
26 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Strapped the knee with KT tape. Pain was 4 to 5 out of 10 for 5 miles, seriously thought I’d have to stop. Then suddenly became 0 to 1 out of 10, odd 🤔! Tired heavy legs last half, probably from yesterday’s efforts. Just happy I got it done
Well done Lou, sorry to hear about the pain early on. Knee pain is an odd one. I’ve experienced it twice during my running, including recently and both times it’s been the symptom of issues further up. IT band, hips and glutes. If yours is similar it could add up that as the run went on, the hips loosened up a bit and the knee pain went. Pure speculation of course. At work are mobile most of the time? Most of my injuries have always been a result of my lack of mobility at work, hence why I asked.

Coach Simon 🍊
30 Points