Week Commencing: 8 June 2026

Choose Day👇

A decent week with the Alan Corke Tuesday and the Heathfield 10K on Sunday. I’ve moved the normal Wednesday run to Friday to give you extra rest. I want you to focus on Heart Rate and staying in Zone 2. that’s something I think you’ve got wrong lately and has been causing you issues. I also want to discuss strategy for Sunday before the race, please drop me a message and I’ll have a game plan for you which I think will work. I need you to do that though otherwise I’ll get too immersed if other runners, anytime Friday/Saturday, just a quick DM on WhatsApp, even saying “Heathfield Strategy”. But keep working hard Karl. It will come.

Coach Simon🍊

129 POINTS TARGET

128 Points

MONDAY

gym-workout

Karl's Gym Sesh

10 POINTS

👍
Keep smashing these out Karl

Coach Simon 🍊
10 Points

TUESDAY

start

10K Race

45 POINTS

My aim was to improve on last years time, although I don’t think I ran well, I was pleased to improve by nearly 5 minutes.
That’s a pretty big improvement to be fair so loads of positives to take. I get the impression sometimes you are your own worst critic and I think that’s something perhaps we can improve on going forward. The races this week were bloody tough but you out there, worked hard and completed them, knocking mins off from last year, so you gotta be proud of that. Great job Karl.

Coach Simon 🍊
45 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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gym-workout

Karl's Gym Sesh

10 POINTS

👍
💪

Coach Simon 🍊
10 Points

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

👍
Great work Karl!!

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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start

10K Race

45 POINTS

My watch froze when I pressed to start, so was a bit worried for the first few seconds but soon sorted out and started off well trying to hit those target splits. After the first few KMs I found it difficult to recalculate and didn’t really look at the watch too much. Before the race I calculated that if I hit all the target splits it would total a time of 51:40. Although I only hit 4 of the targets and struggled a bit especially in the last few KMs, in the end I was happy to finish in 51:39.
1 second under the target I like it, and a big improvement on last year. The real reason for this was to break up the race into reps almost, so whilst you missed some of the targets, the worst km you had was only 12 seconds over. I think perhaps at times you’ve got your pacing wrong and had kms where you lose up to 30 seconds. So for me this was a real success and whilst I don’t want to add pressure to you by setting targets like this for every race, I think it shows that good planning and pacing can really help. Well done on another really strong race Karl.

Coach Simon 🍊
45 Points