Week Commencing: 1st June 26

Choose Day👇

So I’ve introduced the first bit of speed work for a while, albeit playing it very safe with HM pace to begin. See how things go, any sign of discomfort just ease back but I’m confident it should be ok. Keep up the great work Dan, slowly easing our way back to a point you can efforts again.

Coach Simon🍊

116 POINTS TARGET

115 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

👍😊
Excellent work Dan. Strong start to the week.

Coach Simon 🍊
14 Points

TUESDAY

louise-cavill

20 Mins HM Tempo

18 POINTS

👍👍👍👍👍👍👍enjoyed that. Little bit stiff and sore on one side but have been since Sunday. All good on the run though. 😊🍊
Well done Dan, good to inject a little bit of pace into the legs. Perhaps just a bit of soreness from the long run. Keep an eye on it in case it does get worse. But hopefully easy running now this week will sort that out.

Coach Simon 🍊
20 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Missed Wednesday but ran 45 mins easy today in Bedgebury. Will make some points up at the weekend. Was Worried about having the injury return and had stiffness and tightness in left leg since Sunday. Prob worrying too much as once I got 10 mins into the run the leg was ok and actually felt better. Thought maybe do Park run sat to make points up but only easy pace if thats advisable?
That’s ok, well done for getting out there and doing 45 mins. I’ve put an easy parkrun in for Saturday for those missing pts. I think some discomfort is going to be normal. I’m finding that now but just monitoring it to make sure it doesn’t become worse. I find mine is at the start of runs or sessions. Even writing this now I feel tight, but I know if I get into the gym and do a decent session I will feel better for it.

Coach Simon 🍊
16 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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gym-workout

Home Legs Workout

10 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

Really wasn’t up for it tonight, glad I completed it though felt much better afterwards
It’s how we do on these days that really determines are fitness and mental strength. So give yourself a big pat on the back for doing that. And as discovered you always feel better afterwards. Great job Dan.

Coach Simon 🍊
24 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

All ok, so hard not to get caught up and run faster 😝. Was strict with it maybe slightly quicker than usual easy pace but only very slightly. 1st park run in 2026.
Just hanging on in Zone 2 in terms of pace. HR fairly low. Do you know your max heart rate? Your watch might tell you. Then we add the HR data to your dashboard which will be useful for the easy runs.

Coach Simon 🍊
9 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Stretches and 100mins with the HR Sunday long run. My max heart rate for 2026 was in May which was 188 if that’s normal ? Hope your run goes well today 😊
Great job Dan, and thanks for the HR data, that’s now up on the dashboard and you can use that. The easy runs and stairs we want to be in Zone 2 ideally, although if relying on watch data it might not be 100% accurate. Run went great Sunday. I was in bits Saturday, everything hurt, even at the start of my run I had some discomfort but eased off and today I feel amazing again. Strange how it works. Looking at your stats that is your biggest pts week training in nearly 6 months. Great news.

Coach Simon 🍊
32 Points