Week Commencing: 8 June 2026

Choose Day👇

Working hard this week. Soz! Depending what they do on Wednesday we might want to tweak Friday. I’ve been kind to you on the basis they often do short reps at 5k pace at BRT and we don’t want to be doing that twice in 3 days, hence the 5 x 1km in Zone 5. Then the Sunday long run to keep that endurance. Worth noting next week is easier, but this is real chance to push that fitness up a few %. Go smash it Jamie. Any problems, shout.

Coach Simon🍊

136 POINTS TARGET

136 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Was running low on time Monday evening, so got two out of the three sets done. Stretches done.
That’s cool. A good idea if time is limited to get as much done as you can. Anything is always better than nothing. Well done Jamie.

Coach Simon 🍊
9 Points

TUESDAY

alan-corke

90 Mins Run

27 POINTS

A nice easy 90 mins on Tuesday – it was very windy along the seafront, although I met a friend and ran a couple of km with him at a much slower pace so effort remained low during the worst of it!
That’s handy, always nice to be able to run with someone which can pass the time. The wind has been a pain of late but all these miles banked add up, so well done Jamie.

Coach Simon 🍊
27 Points

WEDNESDAY

dead

Club Intervals

28 POINTS

A tough session along the windy (as always 😆) seafront – 8 loops of 800m hard effort with 400m recovery jogs between each continuous. Was getting approx. 4:05-4:15 for the headwind half of the 800s, and 3:50-3:55 for the tailwind half. Stretches done.
That’s a bit session and decent splits as well. Further evidence of just how well you are running right now. Thank you for doing the stretches as well, they will help speed up recovery. Awesome work Jamie.

Coach Simon 🍊
30 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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paul-lambert-1

5 x 1km Threshold

23 POINTS

Windiest day of the week it seemed! Pace was significantly lower on the headwind sections to keep HR below threshold.
It’s kind of why I like this approach because if you do it to pace you end up pushing way too hard into the wind. But focusing on HR and threshold means you adjust for the conditions or how you feel on that day, so you should always be training at the right intensity. Interested to see how these sessions help us progress over the next few months.

Coach Simon 🍊
25 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-serpent

150 Mins

45 POINTS

The only time I had free to slot this in was Saturday morning, so got this done then instead of Sunday. Between the heat, hills, and wind, plus a stomach that really didn’t want to take on gels for some reason, the pace was pulled back at times on the latter half plus included a couple of walking breaks (up Harley Shute and up Little Common Road leading up to the Denbigh). Last few kms felt tough!
No worries about changing days. But good to keep some of that marathon endurance in the locker. It will help going forward. An excellent finish to a really strong week. Hopefully you were able to get some well deserved rest on Sunday. Great running Jamie.

Coach Simon 🍊
45 Points