Week Commencing: 8 June 2026

Choose Day👇

A lighter week ahead of the Ko Samui Half next week. The 5 x 1km session is a decent one and if done at 10k pace or heart rate it should help boost your lactate threshold. LT2 normally sits in the middle of our Zone 5, so no need to push too much beyond that in terms of HR.

Coach Simon🍊

92 POINTS TARGET

92 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

pett-xc

60 Mins Run

18 POINTS

6.35 miles. 9.30 avg pace. 1 hr 18 secs. Avg bpm 159. Pace per mile ranged from 9.22 to 9.45. Looking at the garmin stats, bpm was higher for the second half of the run hence the higher average.
That is high in terms of HR and makes me wonder if the data is correct. Pace was in the right zone, sometimes if HR is higher than you’d expect just focusing on your RPE and checking in with yourself to see what level you’re at. “how hard am I working?” If it’s more than 3/10 just drop back slightly. Well done on the run though Iain.

Coach Simon 🍊
18 Points

WEDNESDAY

paul-lambert-1

5 x 1km Threshold

23 POINTS

6.13 miles. Av bpm 155. Av pace 8.23 p/m. Total time 51.25. 1k reps – 1. 7.35. 2. 7.25. 3. 7.22. 4. 7.25. 5. 7.30. Tough but doable
Tough but doable, that’s the kind of feedback we are looking for. And to be honest if the HR and pace are in the right zone, what you’ll find going forward is we can smash out a few more reps, because it won’t get any harder, the effort just stays the same. So long term we can do more volume without the HR creeping too high. Unlike doing real intense work at Zone 6: 5k where things get out of control and really burn us out. Excellent work Iain. Loving the splits.

Coach Simon 🍊
23 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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gym-workout

PT Session

15 POINTS

Completed
💪

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

13.13 miles. Av bpm 138. Av pace 9.30, miles ranging from 9.17 to 9.41. Time, 2 hrs 4 mins 47 secs, extra little bit as i couldn’t not complete the HM distance! Would just feel wrong! Nice to run slower, less pressure.
I get it, would have been rude to stop short. One of the team finished 60 metres short of distance on their 2 hour run 🤷‍♂️ I feel like you’re hitting the right paces and right heart rate now on these runs which before the plan wasn’t the case, so it should be building that aerobic engine up nicely as we edge towards the marathon. Well done Iain. Another week ticked off successfully.

Coach Simon 🍊
36 Points