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Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

My excitement levels are through the roof right now. I cannot wait for Sunday. I think in the build up, keep it light, only 1 S&C and perhaps Steve’s gang on Friday just to keep the legs moving. But we want to be fresh come Sunday. Chichester was fun right, and this is just a longer slower version of that. Running with myself, Lou and a few others have already said they are going to join us. Nerves are still normal, but you can just run and let me take care of the rest. The simple thought is if you cross the line before me, you will get sub 2. And also, it’s still not the primarily goal of this plan, so it’s not an all or nothing race. So that can take some pressure off too.

Coach Simon🍊

122 POINTS TARGET

124 Points

MONDAY

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!”

Got up early to catch the train as I worked in our Eastbourne clinic today. Got plenty of steps in even for a rest day 🤣 but it was nice to have yesterday and today off exercise 😊 ready for the week ahead 😊
Hopefully, even with all the steps the 2 days off will help and you’ll feel super fresh come Sunday.

Coach Simon 🍊

TUESDAY

gym-workout

Michelle's S&C

15 POINTS

Michelle's S&C

KettleBell Swings

3 x 9 (8kg)

Farmers Walk

3 x 45s (5kg)

Russian Twist

3 x 10

Reverse Lunge

3 x 10

Squats

3 x 12

Plank

3 x 40s

Calf Raises

3 x 10 (5kg)

Chest Press

3 x 8 (6kg)

Wall Sits

3 x 40s

Dead Bugs

3 x 8 (3kg)

Farmers Walk

3 x 45s (8kg)

Bent Knee Calf Raises

3 x 10

Dumbbell Deadlifts

3 x 10 (8kg)

So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.

track-simon

HM Timed Taper

25 POINTS

HM Timed Taper

10 Mins WU @ Easy Pace

RPE: 3

2 x 12 Mins @ HM Pace

RPE: 6

5 x 1 Min @ 3k Pace

RPE: 9

10 Mins CD @ Easy Pace

RPE: 3

Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.

A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.

Got the session done at track this morning. Nice to see the sun make an appearance 😊 Worked hard and hit my targets I think, a fraction to slow in the first 12 mins but was pretty bang on for the rest. Completed with WU, CD and stretches 😊
Fantastic work Michelle. Definitely a good idea to go in the morning with such lovely weather. And the perfect session ahead of Sunday.

Coach Simon 🍊
25 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

It’s done ✅ my last run before Sunday. I have completed my track session, S&C and 1 hour easy. It was a lovely social chatty run with Lou and all the girls. All the waffle about Sunday 🙈😬 I was so tired before I went this evening after work but …. I’m pleased I did., kept it super easy pace which I’m sure my legs will thank me for.
Yipee, glad you enjoyed this one and nice to have some rest now ahead of Sunday. Bring it on. Well done Michelle

Coach Simon 🍊
18 Points

THURSDAY

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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!”

This is actually Tuesday as I can’t work out how to move it. A good S&C session this evening. Worked hard 💪🏻😊 and felt good.
Well done Michelle. Good idea to get this done early in the week to give yourself extra recovery. As long as we get the pts right moving the sessions isn’t that important.

Coach Simon 🍊
15 Points

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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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!”

SUNDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

Half Marathon

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

This morning started a bit shaky if I’m totally honest, I was really nervous, pressure I was feeling from myself knowing what I somehow needed to do to better my previous best time. I had had a super busy few days and just wasn’t in a good positive head space. I needed some time alone to decompress at the start and I was ever so grateful for your words of right could hear you giving to us all. It also really helped going slower in the first few miles from previously. As I hit Queensway I was sensible and felt comfortable so just carried on keeping a good steady pace, pushed on at every opportunity, I kept looking back for everyone but didn’t want to risk falling over 🙈 I really enjoyed it so much today, felt strong and tbh just kept going, by the time I hit old London Road I caught Sarah and just thought right if I can keep going and not let either of you to psss me I can actually make this sub 2hrs. I would have happily settled for 1.59. 59 🤣 I can’t lie I was really feeling it along the seafront, legs were winding up but my pace was still ok considering I think. I was absolutely shocked when I crossed the line and looked at the time on my watch 🎉 tears came 🥹 hidden behind my sunglasses 😎 I was elated and exhausted but what a day. The atmosphere and crowds were amazing weren’t they !!
What a day!! I so proud of you. I did get the sense you were anxious when I saw you sitting in the scouts hut. But you’ve proven again today what is possible with that consistent training, week in week out. I’m also glad the pacing helped you early doors as Sarah did go off quickly again. Normally in that position when I am pacing someone, I would have said “slow down” or “hold back”, but on this occasion I had this confidence that you kicking on meant you felt strong and I didn’t for a second think that I would catch you up on the route. I think that highlights my confidence in your determination and character to keep going. One of my goals with my own running is work so hard and be so proud that I cross the line of a race and burst into tears. I was close at Chester, but not quite, so I understand your elation and glad you got the feel that way. Just superb. I don’t know else what to say, and I really appreciate your kind words publicly. Coaching means the world to me now and to get that appreciation means everything.

Coach Simon 🍊
66 Points

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