Week Commencing: 20 APR 26

Choose Day👇

Careful with the speed session. Think higher cadence lighter ground contact and so long as you’re not running too much on your forefoot that shouldn’t put too much extra strain on the calves. Hell of a routine again and hopefully all goes well. Keep wracking up those points Lou. Any problems let me know.

Coach Simon🍊

139 POINTS TARGET

139 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

gym-workout

Body Pump

12 POINTS

No time to for a swim again with the additional shower and hair wash required. Opted for elliptical rather than stairs to give glutes a bit of a rest! Just to say, I only work until 14:30 on a Wednesday so have a lot more time to fit in a run or workout than other days. Which is why I don’t tend to have that as my rest day. I usually have to move things around to fit work / kids etc..
Well done Lou, great start to the week. Which day would be better for the rest day? I can switch it in the plan so when I set the weekly schedule I don’t have that as the rest day.

Coach Simon 🍊
24 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Ran to feel, no pressure, no checking the watch, the best way to run. Usually becomes a natural progression run which it kinda did. Felt good, really enjoyed it! The best rest day is probably a Tuesday as I work from 8-6, unless I’m joining a group after work or a Sunday.
That’s fine. I appreciate that sometimes we can get too data focused. As long as it felt comfortable to you then I’m happy. I’ve had excellent results as a coach with my runners doing it this way. Hence why RPE is the focus on the dashboard when looking at sessions. Well done Lou. I’ve swapped Tuesdays and Wednesday over on the plan.

Coach Simon 🍊
18 Points

THURSDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

gym-workout

Body Pump

12 POINTS

👍🏻
Hell of a day. Well done Lou!!! Impressive stuff. 30pts banked.

Coach Simon 🍊
30 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

I just couldn’t fit it in today. Have moved to tomorrow. I’ll do the swim after very gently and it’s usually my arms that work hard in the pool rather than my legs!
No worries Lou.

Coach Simon 🍊

SATURDAY

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swimming

40 Mins Swim

12 POINTS

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

No niggles or anything with the speed work 😊. Pace a little better than I’d thought I’d manage. I did 15 min CD so took 5 mins off of the swim.
So pleased it went well as I know it’s been the issue before. Were you wearing the stability shoes? And I like your thinking with taking off 5 mins off the swim, overdoing it can always cause issues. Fantastic work Lou. Hopefully this is the sign of things to come 🤞

Coach Simon 🍊
32 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Pleased with this run. Can feel myself getting stronger endurance wise. Could feel yesterday’s speed work in my legs but all good. I wear my stability trainers for easy runs and use the insoles for any speed work in my other trainers. I have ASICS meta speed sky plus, which I’ll be retiring soon as they’re worn out (sadly as I love them) and have the Nike alpha flys, already had them before I knew I needed stability.
Oh some nice shoes there in the rotation. Yeah ideally we wouldn’t do the speed work and long run back to back, but given it was only 90 mins I’m not too worried. But something just to bear in mind going forward if we can avoid that. Always nice to see one of my runners out looking strong. We were off to Battle Station to catch the train to support some of the others doing the London Marathon. Well done Lou.

Coach Simon 🍊
35 Points