Week Commencing: 8 June 2026

Choose Day👇

I would focus on the cross training in the gym. So if limited to time, make the stairs and elliptical your priority and do what you can in terms of strength exercises. I think if we can build you a strong aerobic foundation (endurance) it will make a big difference and now I’ve added 10 mins onto those we’ve got 4 sessions per week working on improving your aerobic fitness which is fab, complimented well with the strength work. Let me know if you need to move anything around. Keep up the great work Shana.

Coach Simon🍊

80 POINTS TARGET

80 Points

MONDAY

dead

Club Intervals

28 POINTS

TUESDAY

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

30 Mins Stairs

14 POINTS

Getting confused with the weeks! This is future Shana! Gym on Tuesday as had rest day Monday and wanted to do a club run on Wednesday as Krista and Darren are running.
Worked out well in the end!! Assuming I have filled out the right Tuesday? We are going to like future Shana, a lot, so keep doing what you are doing and give her the best opportunity to feel good about herself. Well done present Shana.

Coach Simon 🍊
21 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Wednesday done on Tuesday! 30 mins on magic stairs! Tough! All other bits done apart from plank. No skipping to help my calf which feels ok today.
Tough, we like tough, that makes us stronger. Making good gains to be able to smash out 30 mins on there. Perhaps a few planks at home when you get a spare minute (I’m such a slave driver). And no worries for switching days. I do get the concern about yesterdays session, I was a little worried in truth given the calf niggle so I think it worked out for the best. Well done Shana

Coach Simon 🍊
21 Points

THURSDAY

Loading...

FRIDAY

Loading...
rest-day

Rest Day

0 POINTS

SATURDAY

Loading...
paul-lambert-1

parkrun

26 POINTS

Good run out but didn’t realise I had the wind behind me!! It was tough coming back! Good effort though, pushed when I felt tired. Bit disappointed with time but that was down to the wind. I should have evened out my pace better and not think I could hang onto an unrealistic pace at the start!
It was definitely tough on the turnaround, but great work on digging deep in those conditions and posting a sub 30. For me that was at least 30 seconds tougher today. The stat which caught my eye was cadence as well and that’s the area we can improve as the weeks tick by. We don’t need to discuss yet but there are ways to force improvement in that area if you ever want to try it. For example I ran with my metronome Saturday to help me hold my pace and hit a cadence in the high 170s. Well done Shana.

Coach Simon 🍊
25 Points

SUNDAY

Loading...
Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

30 mins on elliptical. Saw Peter Noakes partner there and said hello but I don’t think she recognised me. Did a few other weights but needed to get back.
Well done Shana. I think the cross training right now is important for the running. But if missing certain exercises due to lack of time in the gym, perhaps try and squeeze a few in at home. There is loads we can do at home, like wall sits, squats, lunges, planks, calf raises. A good week though, so lots of positives to take. Nicki is Peter’s girlfriend. She seems nice, shy but friendly.

Coach Simon 🍊
13 Points