Choose Day👇

I’ve reigned it in a little bit, but only reduced the easy miles. For Sunday if running with others you could switch it to a straight 14 miles at Marathon pace if you prefer. It’s worth the same pts. I prefer to break it down personal as I find that easier knowing you have those short rests to enjoy. But keep it consistent. I feel like it’s coming together nicely right now and we just need to keep maintaining this level and Manchester will be a success. Any problems let me know. Keep up the good work Adam.

Coach Simon🍊

162 POINTS TARGET

194 Points

MONDAY

50 minutes + S&C 👍🏻
👊

Coach Simon 🍊
30 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

5k pre club treadmill + club track session 5x 1k LTP > 200m jog recoveries + CD. Total mileage 8.7ish
Great work Adam. 34pts if my maths are correct. Btu that’s cool as you have loads in the bank so no need to chase those missing 6.

Coach Simon 🍊
34 Points

WEDNESDAY

S&C as per plan.
💪

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Football training cancelled so treadmill run it is- 5k tempo then into 10k chilled, impossible to do strides hence the 5k tempo.
No worries. A few bonus points but nothing too over the top to leave us worried. Great work Adam.

Coach Simon 🍊
24 Points

FRIDAY

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bonfire

50 Mins Run

15 POINTS

As per plan kinda, Zwift group run 5k brought out the competitive side so…. first 5k 20:00 then brought the HR down. 6.6mi total.
😂 I would do the same and find easy runs quite boring. But from a physiological point of view the easy run is key. It’s where the body creates more mitochondria which doesn’t happen if we go beyond LT1 (run too fast). So it could be that running quicker actually has a negative effect on our fitness. Sounds bonkers, but worth bearing in mind long term. That 50 mins easy here, whilst worth less points (we wanted less points) would have been better than including 20 mins fast.

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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lindsey

4 x 3 Miles

62 POINTS

Tuff session solo especially the last rep, had to dig deep and just about held on but enjoyable now looking back. Started off slightly quick so reined it in. Didn’t sleep overly great so happy enough.
These are a real lesson in pacing. Looking at your splits you were running 2:55 pace. Which is too quick. Do that on race day and you’d blow up. So important when we do more of these sessions to slow them down. Again, going too quick pushes us into that risk of “over training”. All that said, bloody impressive and highlights your potential, but just be a little careful next time we hit an MP session.

Coach Simon 🍊
70 Points