Week Commencing: 8 June 2026

Choose Day👇

Decent first week to kick start plan number 2. Those easy runs. Zone 2 heart rate. If that means slowing down that will bring you more benefits. As your aerobic engine builds you’ll be able to do those runs quicker as time passes, but for now, slower and easier is better. Any issues let me know. Always a good week when you have a race to look forward to at the end.

Coach Simon🍊

118 POINTS TARGET

118 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

hastings-ac

AC Track Session

30 POINTS

Felt like a really good session that. Nice to see me push the pace a whole lot more and keep the pace consistent too. Legs feel good and everything still feels as it should bar being a little achy but that’s expected Ran with Grace who is faster than me so was nice to just run with someone and push the pace a bit more at the same time. 10 minute Warm up and cool down
Mate that is filthy that session. To have someone like Grace to tuck in with can make such a difference. This will have pushed the fitness up another level for sure. Also a reminder of how important it is to keep the easy days easy so you’re fresh for big sessions like this. Top work Shain.

Coach Simon 🍊
30 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

First 2k right groin felt like a nerve was pinching but sorted itself out. Tried to keep the heart rate down as much as possible and even walked at the end a little to drop it as I slowed the running down and it still stayed high. Overall felt really nice and nice to be back along the seafront. (Any recommendations on stretches for the groin)
I think probably just a reaction to yesterdays session which I was really surprised at when I heard Rhys discuss. Why you would push a group to failure in one session I don’t understand. I guess that’s his methods but equally it concerns me with someone like yourself who’s still quite new to it. So just be careful if he does something like that again. This highlights how quickly things can change. The side lunge stretch we do after sessions is one for the groin (adductor) that should help. In terms of heart rate, I think getting an external monitor is important. Someone gave me a Coospo one which actually is telling me my heart rate is lower than when the watch measured it. So I’ve been able to push the pace a little on the easy runs whilst still having the heart rate low. Although like you had to walk up the hill past track to get home to stay in range. But I think you might find having a device like that allows you to run a bit quicker with HR in range. Also setting up alerts can help. I had mine set up to beep if I reached 5 BPM below my Zone 3 and also now when my watch alerts me each km it will tell me my average heart rate for that split too.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

Leg felt funny again when first started but then settled down once I had 2k under my belt, tried to keep the heart rate down again and it felt a lot easier this time. Think I’m going to have to manage this leg issue so Heathfield 10k will not be a race but will run it as to how it feels on the day
Niggles will be part of your running journey to be honest. The closer you push to the red line to hit your potential the more you’ll get. My simple rule is, “if the pain is 4/10 or less, keep going” the minute it goes over that mark we need to address it.

Coach Simon 🍊
18 Points

SATURDAY

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Parkrun this morning. Ran 3.5k with dad and then stretched the legs to see how my leg felt at pace (felt really good)
I do get the urge to push harder, but you really don’t gain anything from doing that and the risk of then making a niggle worse is higher. So you’re much better off just keeping these runs easy. Only takes one mistake to get things wrong and make a niggle into an injury.

Coach Simon 🍊
10 Points

SUNDAY

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start

10K Race

45 POINTS

Set out with the attempt of doing a solid race. Didn’t go too hard to start with and found myself with my hip feeling okay. Then found a pothole and had to walk for 30 seconds to make sure it was okay to carry on. Overall a good race but just wish this nerve would release so I can continue properly, very pleased to get a sub 40 at the same time and second quickest 10k ever
Fantastic time and sensible just to be a little careful. A massage might be an option although appreciate it’s in a rather delicate place that one 😂 Let’s see how it unfolds, but great running today Shain and good to catch up.

Coach Simon 🍊
41 Points