Week Commencing: 20 APR 26

Choose Day👇

Easing back into things, which works out well given you’ve got the weekend off. I’ve adding in the stretches and just put some variety in there so it’s not all easy low heart rate stuff. We want to work the body and muscles in as many different ways as possible. But a solid start to this new plan.

Coach Simon🍊

144 POINTS TARGET

141 Points

MONDAY

andy-alice

40 Mins Run

12 POINTS

Feels great to start another plan. Slight bit of stiffness in my left calf – only 2-3/10. It was lovely out there this morning…the perfect start to the week
Great to have you on board still and exciting to see what you can do. I’m buzzing after Adam (guy from Dover) smashed his sub 3 goals. He’s worked harder than anyone on the team, even you believe it or not (170pts average per week) and 2:56 was the result.

Coach Simon 🍊
12 Points

TUESDAY

uppsala

60 Mins Easy-MP

24 POINTS

Run completed. Stretches to be done this evening, whilst watching Brighton beat Chelsea🤞🏻🤞🏻. Calf is feeling a little better today, and it didn’t feel any worse as the pace got quicker, which I’m grateful for. Feel like I’m back in ‘non-negotiable’ training mode, which I love. Too tired for a 4:50am? Doesn’t matter, the training is non-negotiable. Busy week, so it’s hard to fit the training in. Get it done, it’s non-negotiable! Half of the stretches done
I can’t remember who said it. It was another golf comment where Ian Poulter was moaning about getting up at 4:30am for a tee time and one of the legends of the game basically said “shut the F**k up and go to bed earlier” 😂 I like the mindset but equally the recovery is important so we do need to balance it. So the odd early night can solve that. Glad the calf is ok as well. Was speaking to a strong ultra runner yesterday who said they used the stair stepper with a weighted vest as a key part of their training. So feel like we are on the right path.

Coach Simon 🍊
27 Points

WEDNESDAY

gym-workout

Joe S&C Session

12 POINTS

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

30 Mins Stairs

14 POINTS

S&C done. However, the bars weren’t available, so did leg press, leg extension and kettle bell swings. All felt good. Stopped the stair stepper on 25 minutes and 130 floors as the left calf started to stiffen.
Good alternatives those and sensible to stop a little short of the calf was niggly. No need to be risking tweaking that as the 50 will still probably be in the legs. But great work. Loving the reels.

Coach Simon 🍊
24 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

After last night’s gym session, that was bloody tough! Got it done though 👊🏻
From time to time I like this feeling, as training is there to prepare yourself for the events, and as you know, events are going to feel “bloody tough” at times. So that is mindset to have, this is perfect training.

Coach Simon 🍊
18 Points

FRIDAY

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lindsey

Half/Mararathon Tempo

33 POINTS

I enjoyed that one! Tough going into the wind, but kept an eye on my heart rate, so even though the pace dropped running into the wind, I knew that if my heart rate was at the right level, then I was putting the right effort in. Last mile was a bit quicker than HMP, as the tail wind got me carried away a bit 😂
I love the HR approach to be honest and was just saying that to another runner the other day when conditions are tricky. Plus some days you will feel different to others, so pace will vary and HR is a better measurement, assuming the data the watch is giving is accurate of course. Always nice to finish with a quick rep. I can’t say anything as I got super competitive in the last rep at track on Monday, chasing done Mark Dobbs.

Coach Simon 🍊
33 Points

SATURDAY

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philippa-wide

80 Mins Run

24 POINTS

Ended up doing 90 mins. Felt comfortable and looked at HR only, although my watch went bonkers in the last mile, by saying my HR was 165, when I was doing 9:55 a mile. I’m fairly confident that both of those stats were wrong and I’m putting it down to the very low battery, as it needed charging!
I think one of the biggest benefits of running at a low HR and easier pace is it will mean we can do more of it. And that in turn will make us fitter. If we push too hard on our easy runs we’ll be constantly tired and niggly. So like this approach a lot. A good solid first week back on plan.

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 POINTS