Week Commencing: 1st June 26

Choose Day👇

Rest up Monday. I see a lot of injuries occur just after races where runners don’t respect the race and how demanding it can be, even just a 5 miler. We’ve got 2 good sessions in the locker this week, AC and then a quick parkrun so a wonderful opportunity to run with others and get the most out of the sessions. Any issues let me know. This is the end of week 12 of plan 1, are you ok for me just to crack on and create a 2nd plan. All I would need to know is which races you hope to do in the next few months. Cheers.

Coach Simon🍊

105 POINTS TARGET

89 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

hastings-ac

AC Track Session

30 POINTS

10 minute warm up 3×6 minutes @10k pace 3×3 minutes @5k pace Felt really good throughout the session especially after Sundays race. Was quite nice to run in the rain after all this heat. Legs feeling strong but feeling tired due to little sleep.
Really good session that. Sometimes GPS can play up at track. If you have a track setting on your watch it can be good to use that. So I don’t want to comment too much on pace as it could be a little off, but to smash that out a few days after the 5 miler is impressive, so well done Shain.

Coach Simon 🍊
26 Points

WEDNESDAY

philippa-wide

45 Mins Run

14 POINTS

45 minutes easy today as I’d assume you didn’t want me running the day before rye 5k on Friday. Legs felt good after Tuesdays track session and chest is feeling good. Ready for the race
I missed out the race didn’t I? Really sorry. Some stressful stuff at home this week, all sorted, that’s my only excuse. If anything is ever correct. Message me and say “Oi coach what you up, get your act together”. I take my job very seriously and get annoyed when I don’t get things right, but it does happen from time to time, so please do say something. I think once we get this new plan put together it will run smoothly.

Coach Simon 🍊
14 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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si-1-mile-3

5k Race

26 POINTS

1.5k warm up due to turning up a little late First k went out fast but not too fast and into the wind first half was awful. Managed to hold the pace on the way back really well but couldn’t hold onto second place. I’m very pleased with the time considering the wind.
Well under the initial target of 18 and given the conditions that is a fantastic run. Right now it’s all about putting it that effort and you’ll continue to make gains. These of the sort of races you’ll be right up competing for next year if you keep up the hard work. Well done Shain.

Coach Simon 🍊
25 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

80 Mins Run

24 POINTS

Lovely run today, tried to get the heart rate under 152 and when it went over I slowed down and brought the heart rate back down. Went down Combe valley way which was such a nice thing for head space today, Body felt great after the heavy load week and everything feels as it should.
I like this. Big difference in pace which might be frustrating at first but in the long run it will benefit you to train to heart rate for the easy runs. If you go down this route a decent hr monitor is worth an investment. You can get some pretty good ones for under £30. It will really help you build a big aerobic base. It can be a bit dull and boring at times, but if you pick a nice route, like that, it makes a difference. Well done Shain

Coach Simon 🍊
24 Points