Week Commencing: 25 May 26

Choose Day👇

We have the 5 mile race Sunday if you are available. It would leave us a few pts short but perhaps we could squeeze in some extra mins Thursday? No worries if you would prefer to stick to the plan as listed. I’ve got 20 x 1 again as I had to tweak the session last week due to slippery conditions in the park. Any issues, just shout. Keep up the great work Matthew. 100pts up for grabs for the first time!!

Coach Simon🍊

99 POINTS TARGET

99 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

[1st 5] 4’17”, 4’23”, 4’13”, 4’2q”, 4’16”.——– [2nd 5] 4’12”, 4’23”, 4’22”, 4’17”, 4’08”. ——- [3rd 5] 4’15”, 4’13”, 4’04”, 4’11”. ——- [4th 5] 3’59”, 4’06”, 4’12”, 4’01”, 3’44”. Great session. REQUEST: Could you amend my plan for Hastings 5 miler on Sunday, and increase run length on Thurs. Thanks!
Love the increase in speed, really good session. Glad you enjoyed it as well, that’s very important with sessions like this. Great work Matthew. Yes I can tweak the schedule. Glad you have decided to run Sunday.

Coach Simon 🍊
24 Points

WEDNESDAY

Done.
Fab work Matthew 💪

Coach Simon 🍊
6 Points

THURSDAY

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jake-p2p

70 Mins Run

21 POINTS

11.40km @ 6’08” Average bpm 143. 70 mins. Stretches done.
Another good days work. HR maybe a fraction high but the heat could be a factor there. Well done Matthew.

Coach Simon 🍊
23 Points

FRIDAY

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Done
Yes Matthew, keep going!! 💪

Coach Simon 🍊
6 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paul-1-mile

5 Mile Race

38 POINTS

Average pace 4’56. Finish time 39’41”. Average bpm 169. Tough but hugely satisfying. Stretches done.
Cracking time and stats, in that 5k Zone 6 area which suggests you’re definitely making gains, to be able to average that across 8km. Really pleased you enjoyed it to, that’s important and shows you are making those gains and feeling strong. Fantastic running Matthew. Just checked the splits and to be 12 seconds between your fastest and slowest km is really good execution.

Coach Simon 🍊
40 Points