Week Commencing: 15 June 26

Choose Day👇

Slight change up as I wanted to try something in this final week of the plan, adding a 3rd run, but happy for it to be done in the gym, either Wednesday or Sunday. A 3rd run should condition the muscles a bit better, and as long as it doesn’t cause any niggles, it’s something we want going forward for you to get the very best out of your running. New plan? Let me know and I’ll get a form on the dashboard to complete. Perhaps a few races in there to get the mojo flowing. Keep up the great work Shana.

Coach Simon🍊

86 POINTS TARGET

88 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

8-6-6-4-4

28 POINTS

Difficult to keep an eye on pace due to wind affecting this. However, I think I tried to stick to 5k pace for each rep. It was tough against the wind and there was one runner who I was trying to keep up with who I didn’t expect to run so well!! (Jo E!) this played with my head a bit but there were others I tried to keep in front of who I thought were quicker than me. I know I shouldn’t be so competitive but I am! On the penultimate rep I decided to sit the last one out as I was tiring. Somehow something inside me decided this wasn’t going to happen and my inner sheep lined up with everyone else. FOMO is a real thing for me!! Did the last rep but I did walk back with Jo E to try and work out her secret!!! Thanks Simon, great season! Ps. For got to say I went by effort rather than pace – about 7/8
Excellent work Shana, so pleased you lined up and did the last rep. That’s ultimately what will make the difference long term. Working to RPE was definitely a good approach for yesterdays session and when we look at the average pace it was sub 29 min pace, so perfect for a session where we wanted to run no quicker than 5k speed. Especially given the challenging head wind on the way out. So an awful lot of positives to take from that one and good to have other runners around you to compete with.

Coach Simon 🍊
28 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

As discussed. I did the club run instead. Stead slow run. I didn’t set out to win Tuesday!! Lovely off road parts, good for Sundays race!
I do quite like the idea of a 3rd run once we head into the next plan. So this week will be a good test of that. I appreciate this was a bit stop start in places, but it’s not all year round we can enjoy the trails, so good to make the most of that opportunity. Well done Shana

Coach Simon 🍊
18 Points

THURSDAY

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FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

Elliptical completed. Seems easy after doing 30mins on stairs last week! Competed all the other bits apart from ham curls. Did 4 mins of skipping. I was competing with a man about my age who was also skipping. However. He was very basic! My skipping involves music and different moves! I won! He was in awe! 🤪😜
😂😂😂 Sounds like you took him to the cleaners in the skipping contest. The skipping makes up for the missing ham curls, so all good there. Elliptical is definitely easy that the stairs. I think if you track HR you’ll find you have to go very fast to get into Zone 2 on the elliptical and that’s where it’s quite challenging. But a good session, well done Shana.

Coach Simon 🍊
16 Points

SUNDAY

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si-1-mile-3

5k Race

26 POINTS

I really thought I could do better time wise! However, my music didn’t work and it was already 24 degrees at 8:30am! It was tough! My goal changed therefore and I tried to maintain a consistent effort 7 and not stop. I did stop a couple of times for water and to try and work out why my music wasn’t working. No tears at the finish line for this one! Great race though!
I think at the moment that sense of taking part is more important than the times you are banking. We both know you are quicker over 5k than this. Bank the points, be glad you were part of the event and keep moving on. Excellent work Shana

Coach Simon 🍊
26 Points