Week Commencing: 1st June 26

Choose Day👇

I’ve got some of the team on threshold sessions lately. Would you like to try this instead of the speed work. It’s very similar but you do the intervals at a specific Heart Rate and a slower speed. More 10k-half marathon pace. But given the issues you’ve had with speed work this could be a good option for you. It’s a bit experimental and does require a close focus on heart rate rather than RPE or pace, so wanted to check first. Any other issues with the schedule let me know but keep up the great work Lou.

Coach Simon🍊

147 POINTS TARGET

148 Points

MONDAY

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

20 Mins Stairs

9 POINTS

gym-workout

Body Pump

12 POINTS

All good. Kinda like the stairs
They’ve become my friend. I always feel like I’m working harder than others in the gym when I’m on the stairs. Well done Lou

Coach Simon 🍊
21 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

bonfire

50 Mins Run

15 POINTS

Legs felt heavy and tired for some reason. Just kept it easy as I could
We all have days like that. I’ve woken up today feeling 20 years older for some reason 🤷‍♂️

Coach Simon 🍊
15 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

gym-workout

Body Pump

12 POINTS

All good
Another strong day. Well done Lou

Coach Simon 🍊
21 Points

FRIDAY

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paul-1-mile

6 x 4 Mins

25 POINTS

Feeling tired (not enough sleep rather than physically tired), and a bit stressed (work and having new kitchen fitted so house is a mess). Didn’t feel very motivated to get this done. Surprised myself holding pace for 4 reps, but really struggled after 4 x 4 mins, so broke it up to 2 x 2 and 4 x 1 as I thought this is better than missing them completely. Hopefully speed endurance will improve with consistency.
Very impressed with the pace. Sorry to hear you are tired, hopefully things will sort themselves out. New kitchen sounds exciting though. I would love one of those, hope it is sorted soon. I prefer your session to mine I think so great thinking about breaking it down. That is smart. Keep smashing it Lou. In terms of Sunday, it really is an easy run, so don’t overthink it and very few people there race it, most turn up with hydration vests and plod round in 2.5 hours plus. So very relaxed.

Coach Simon 🍊
25 Points

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

swimming

30 Mins Swim

9 POINTS

Kept is easy with tomorrow’s run in mind. Forgot to do the leg workout!
Well done Lou. I think you will have made up for that missing leg work with the run Sunday.

Coach Simon 🍊
18 Points

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

So glad I did this. Was tough. Not used to off road or that much elevation or distance, so feel it went as well as it could have. Forgot how supportive HR are. Was so nice of Lou to run with me. Was going to do yesterday’s missed legs, but I think they’ve done enough for one day.
Great to have you there. Hastings Runners and my lot to be honest are fab. For them all to stay to the end and watch everyone come in, and then all go to lunch, for me it’s just a big group of friends, I really see it that way (even if they don’t 😂) and lovely to have you along too. The extra mins made up for the missed legs perfectly. So another excellent week. Well done Lou

Coach Simon 🍊
48 Points