Choose Day👇

We are in the key part of this plan and 2 big exciting sessions this week. Some speed work followed by a key long run. A chance to work on both your mental strength and the fuelling. You got this. We drop back to 120 mins next week too, so that might help push through the discomfort knowing next weeks long run is shorter. Any problems let me know. Keep up the great work Lucy.

Coach Simon🍊

123 POINTS TARGET

MONDAY

stretching

Lucys Stretches

2 POINTS

circuits

Circuits

10 POINTS

Well done Lucy

Coach Simon 🍊
18 Points

TUESDAY

louise-cavill

30 Mins & Strides

13 POINTS

WEDNESDAY

stretching

Lucys Stretches

2 POINTS

bonfire

50 Mins Run

15 POINTS

This one was tough, my ankles were hurting a lot. And it was a really hilly route.
Sorry to hear that. Hopefully they improved as the week went on. Well done for completing the run though Lucy

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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track

2-4-6-6-6-4-2 Pyramid

28 POINTS

Skip this to try and get my ankles and legs feeling fit for the long run
Sensible! Worked out a wise decision as well.

Coach Simon 🍊

SATURDAY

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stretching

Lucys Stretches

2 POINTS

I have been using lots of ibuprofen gel, and cooling gel to bring down the inflammation in my ankles and legs. Feels like it’s starting to work. And still getting my stretches in.
It’s an odd one as to why the ankles are such an issue. Are you getting enough support from your footwear when running? Just thinking of possible causes 🤔

Coach Simon 🍊
3 Points

SUNDAY

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sam-davies-1

180 Mins

54 POINTS

My legs felt like they were in a good enough state to give us a go today. I wasn’t paying free, but it was a lot better than it was. The weather was awful today, so opted for a treadmill run. I ran out a steady pace, with a short walk every 30 minutes to have a gel, and every hour I increased the pace slightly. This felt strong, my heart rate was steady, I could’ve gone faster, and I could’ve gone longer
This is huge. I was so pleased to see this. Knowing how bad the weather was and the run you had planned, as well as the ankle problems earlier in the week I was kind of expecting you to say you missed this. Not only did you get it done, you smashed it and felt great. Perhaps an option to do the odd treadmill run again in the build up. 3 hours on a treadmill is some achievement so well done Lucy.

Coach Simon 🍊
54 Points