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Choose Day👇

  • Monday
  • Tuesday
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I’ve tweaked the original plan a little, mainly to keep track in there as I feel that has been going well for you in recent weeks, so let’s not change that up right now. Keep the easy runs easy and a slight tweak with the S&C too, so any problems just let me know. Keep up the great work Mike.

Coach Simon🍊

90 POINTS TARGET

22 Points

MONDAY

dead

8-8-6-8 Mins

26 POINTS

8-8-6-8 Mins

10 Mins WU @ Easy Pace RPE: 3

8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6

10 Mins CD @ Easy Pace RPE: 3

A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.

TUESDAY

gym-workout

Home Legs Workout

6 POINTS

Home Legs Workout

Squats

3 x 15

Single Leg Deadlift

3 x 15

Calf Raises

3 x 30

Wall Sits

3 x 60s

Bent Knee Calf Raises

3 x 30

Side Lunges

3 x 10*

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

WEDNESDAY

bonfire

50 Mins & Strides

19 POINTS

50 Mins & Strides

50 Mins @ Easy Pace

RPE: 3

8 x 100 metre Strides

RPE: 8

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Took this one a bit easier, aiming for a 6min/K pace except for hills. Had more energy at the finish
Definitely a better pace for you on the easy runs. Well done Mike

Coach Simon 🍊
22 Points

THURSDAY

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gym-workout

Home Legs/Core

6 POINTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Calf Raises

3 x 20

Glute Bridge

3 x 15

Wall Sits

3 x 60s

Split Squat

3 x 10*

*reps/seconds on both sides

If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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