Week Commencing: 8 June 2026

Choose Day👇

Another strong week with 2 good sessions, some nice variety to the long run, putting in some steady zone 3 pace minutes on the long run. Tuesday it is the Alan Corke race with Hastings Runners if you wanted to do that? A pretty easy swap for the hill session I’ll be doing on a Tuesday, as quite a few of the regulars on Tuesday are not members of Hastings Runners, hence why I will be doing a session. Let me know if you did want to include that. But keep up the great work Matthew.

Coach Simon🍊

98 POINTS TARGET

87 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

dead

Hills Pyramid

28 POINTS

Jeez. First 130m of this uphill pyramids course was 14% gradient. Overall ran 2.8km outward at average 10% gradient. Flattened out for 4th minute. Max heart rate 170bpm. Generally hit 165bpm. That was brutal. Not fun. But sure it was really beneficial.
Yikes, you were working hard. I actually had a discussion about gradient with some of the team after we did the hills yesterday. I used to do my hill reps up Elphinstone Road but then read you’re better off on a gradual gradient because then you can still run with good form and maintain a decent pace. So I think a hill too steep can lead to some bad habits. So something to bear in mind. I should probably have said that first 🤦‍♂️😂 Great session though Matthew.

Coach Simon 🍊
28 Points

WEDNESDAY

Done. Thanks for the feedback on the hills being too great yesterday. Will (gratefully) go look out some lower incline alternatives.
Well done Matthew. Do you work out of Hastings? Is that why you are doing the runs in a different location this week. I set the plan expecting you to be along Tuesday evening (not a problem by the way), but any weeks where you are doing the sessions solo, I might mix them up slightly, so just let me know.

Coach Simon 🍊
6 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

Hi Simon. Yes, I’m working away during the week mostly down in Devon. Will be away for next 6 weeks. First Tues back will be 21st July. Stretches done. Run done: 7.9km, 52 mins. 6’40” pace @ 140bpm. Had to work hard to run slow enough. Felt very easy but heart rate higher than expected.
Oh ok, may I ask what you do for work? Just being nosey. On Strava it looked like that was a good route. In terms of heart rate if we are going to continue to use that as the key metric data I think getting an external heart rate monitor. coospo are a cheap brand and have really good reviews if you don’t want to spend much. I’ve been using one of those and it reads lower than my watch allowing me to run a bit quicker. So definitely something to consider. Well done on the run.

Coach Simon 🍊
17 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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goodwood

3 x 20 Mins (MP)

48 POINTS

Pulled up at just over 12km with light hamstring strain. Could feel it tightening so stopped pronto. Walked for half an hour, then did another 2.5km gently. Felt OK to run gently, although I could feel it a little. Felt I had to keep pace down. All in all did 15km in 1 hr 30 mins. Can feel it this afternoon when walking. So it’s a thing but not sure if an issue. Will have to see how it goes over next few days.
You did the right thing to ease back and my advice would just be careful over the next few days. We’ve been sensible with the progression, so no obvious reason why that should happen now. But if you need to keep it easy for most of this week that is fine. Still a decent week of training though, so well done Matthew.

Coach Simon 🍊
36 Points