Week Commencing: 13 APR 26

Choose Day👇

So I’ve put 40 min at MP for Tuesdays run, albeit it was a bit quicker than that. For Wednesday I would like you to try and slow down. If we keep the effort easy you’re actually getting more benefits that running quicker. It might be tough at first but long term by slowing the easy runs down you will become fitter and a better runner.

Each Sunday before Worthing we will smash out a HM session, so come the 3rd May that pace will feel comfortable and looking at your recent runs, if conditions are good on the day, no reason you can’t be challenging a PB there. Any questions just ask. No question is too silly.

Coach Simon🍊

105 POINTS TARGET

105 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

weald-challenge

40 Mins Marathon Pace

26 POINTS

Did the run Monday 6.5m 55 mins 8.27 mile pace
Well done Iain. Yeah I tweaked the session to try and best reflect what you did. Hopefully the paces and points give you an idea of my approach. I think the change in pace at first will be tough for you and might be frustrating but it’s trusting the science is correct and knowing that you’re actually getting fitter by doing that. Any issues with the dashboard just ask.

Coach Simon 🍊
26 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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gym-workout

PT Session

15 POINTS

pett-xc

60 Mins Run

18 POINTS

1 hr 0 mins 17 secs 6.26m Mile 1 9.42 Mile 2. 9.33 Mile 3. 9.40 Mile 4. 9.35 Mile 5. 9.38 Mile 6. 9.33 Mile 0.26. 9.55 Overall – 9.38 Pleased with the pace control as it is something I have struggled with
4am club. Wow, I’m impressed. But also very happy about the pace as this will definitely help you become a better all round runner. It’s tough at first and feels counter productive but it’s definitely beneficial. Great work Iain, and thanks for sharing the splits, the more data the better.

Coach Simon 🍊
33 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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allan-tip-session

6 x 1 Mile On/Off

46 POINTS

Good run, enjoyed the mixed paces. HM pace miles got harder as the run progressed but achieved it. 13.16 miles. 1 hour 56 mins 18 secs. Mile 1: 9.35. Mile 2: 8.07. Mile 3: 9.29. Mile 4: 8.02. Mile 5: 9.36. Mile 6: 8.07. Mile 7: 9.30. Mile 8: 8.04. Mile 9: 9.24. Mile 10: 8.04. Mile 11: 9.30. Mile 12: 8.08. Mile 13: 9.29. Mile 0.16: 7.53. Overall pace: 8.50.
Glad you enjoyed it. This change in pace and sessions like this can offer real variety and break down a long run nicely. Pacing was fantastic, really impressed, especially for a first attempt. And respect for getting up and out so early. Awesome work Ian. Week 1 is a roaring success.

Coach Simon 🍊
46 Points