Choose Day👇

A slight change to the S&C so let me know how that goes. Just a bit more focus on the legs. Only 3 runs and 2 of them at easy pace as it’s a recovery week. But the long run is the key, the longest of this plan (we have one more 3 hour run). If you do feel good at the end of 3 hours and wanted to do a bit more, perhaps to get to 32km, by all means add a little extra on (20 mins). Fuelling will be key, so keep taking those gels. Any problems just let me know. Keep up the great work Manami.

Coach Simon🍊

107 POINTS TARGET

103 Points

MONDAY

gym-workout

Home Legs Workout

10 POINTS

I needed some new ones like a Single leg glute bridge. Hard but I could feel it 💪
Well done Manami. I keep learning new things about S&C, hence the adjustments, but this is a really good workout, great start to the week.

Coach Simon 🍊
10 Points

TUESDAY

track

8-6-6-4-4

28 POINTS

It happened again. In the cold condition without proper warm up the abductor maximums (I think that’s the one) hurts and my leg doesn’t want to move. It’s been bothering me for three years or more and I have to stop running, usually winter short races or speed sessions. I’d like to do more middle intensity trainings (long intervals, progression run or tempo etc.) instead of speed sessions.
I agree, I think given this little niggle it would be wise to stick to tempo based sessions for now, at least until London, then in the summer months when it warms up, that would be the time to reintroduce the speed work. Hopefully the addition of the side lunges will slowly build strength in the adductors. Because that’s the exercise which really focuses on that part. I’ve started doing them with a 10kg weight and I can feel the difference. Glad you found your hat and love the coat 🧡

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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bonfire

50 Mins Run

15 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

I did this 50 minutes easy run on Thursday. My abductor was fine. Look forward to 180 minutes run
Well done Manami. No worries for switching days and delighted that your adductor is feeling better. It’s probably just the speed work that will trigger it.

Coach Simon 🍊
15 Points

SATURDAY

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sam-davies-1

180 Mins

54 POINTS

I made it! 180 minutes run / 31k! I wasn’t sure if I could do it before I started. (My previous longest run was 28k a year ago) The training plans work!! Thank you so much Simon. It’s not there yet but I’m so happy to make it this far.
Fantastic running Manami. Pretty much the point we need to be in terms of training. We have a 30k MP run coming up in 2 weeks time and then one more 180 mins, which might be worth nudging up to 32km, so you get that 20 mile run in before London. But feels like you’re close, and we’ve still got 8 more weeks to nudge the fitness up a little bit more as well. Keep up the great work.

Coach Simon 🍊
54 Points

SUNDAY

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rest-day

Rest Day

0 POINTS