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Week Commencing: 13 APR 26

Choose Day๐Ÿ‘‡

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

Ignore the points this week, as I know you are taking Sunday easier than a normal half marathon. So the points won’t match up. But we have a decent schedule here. If you are worried about the foot then leave out the efforts and replace that with another easy run. Any issues let me know. Keep up the great work Michelle.

Coach Simon๐ŸŠ

125 POINTS TARGET

9 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!”

TUESDAY

alice

5 x 4 Mins

22 POINTS

5 x 4 Mins

10 Mins WU

Zone 2: Easy

5 x 4 Mins (90s Rest)

Zone 6: 5K

10 Mins CD

Zone 2: Easy

A good chance to work on your 5k pace. If you can hit the quicker end of zone 6, then perfect. Don’t go too fast though, especially in the early reps.

Sensible to rest.

Coach Simon ๐ŸŠ

WEDNESDAY

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.

THURSDAY

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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.

๐Ÿ˜ข You’ve hardly missed a session since we teamed up so don’t be too upset.

Coach Simon ๐ŸŠ

FRIDAY

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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.

Went for a 30 min swim while Polly was in her lesson. Something was better than nothing this week in my book ๐Ÿฅน
Yeah definitely. As said there might be a case for doing some cross training if you can’t run for a week or two.

Coach Simon ๐ŸŠ
9 Points

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.

Deferred this to next year ๐Ÿ˜”
Good idea. Nice work are good with their options to defer.

Coach Simon ๐ŸŠ

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