Week Commencing: 15 June 26

Choose Day👇

There’s a lot to like here. S&C, flexibility work, your easy miles including a long run. Speed work and tempo work, it’s all there. We are working hard and to a decent level. 146pts up for grabs. I feel like there’s a fast 5k or 10k coming up soon. Perhaps we need one in the plan. What about the EMPG 10K? One of my other runners is going for a PB there (sub 50). Any problems with this schedule let me know but keep up the great work James.

Coach Simon🍊

146 POINTS TARGET

146 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Another strength session & stretches completed.
Felt strong again
Awesome work James. That feeling of strength should give you confidence on the start line 💪

Coach Simon 🍊
12 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Really good session that went well.
Felt strong throughout with each section getting a little quicker. Pleased with the pace.
The 30 seconds less recovery in the last block certainly makes a difference
It’s always a favourite session that one and some good splits towards the end. Pleased you enjoyed this one. Great work James.

Coach Simon 🍊
24 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Strength session done in the morning. Felt good
Spin classes done, worked hard & kept heart rate high for on the bike.
Great work James. Getting the HR high on the bike has always been my issue so I know you must be working hard to achieve that. A strong days work.

Coach Simon 🍊
25 Points

THURSDAY

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Switched to 30 mins easy as legs were a little sore after my strength workout & it was also hot in the evening.
Enjoyed the run once I got going. Kept it easy.
No worries, always sensible to listen to the body and take that extra rest if need be.

Coach Simon 🍊
11 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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track-simon

5K On/Off

36 POINTS

Really good session again. The ‘On’ intervals felt good & consistent. Happy with the pacing & heart rate.
The ‘Off’ intervals got slower as session went on to get my heart rate in the correct zone but to be expected as I got hotter & it was humid.
Overall pleased with the session & I’ve always enjoyed ‘On/Off’ runs.
Stretch completed after
Great work James, makes me happy when I hear you enjoy the session as that should be a big part of it. It’s a hobby after all. Sounds like this one went well. Some decent pts banked today and lots of positives to take.

Coach Simon 🍊
38 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Went out early to avoid as much of the heat as possible. Good easy pace. Last 40 mins was a little tougher as the temperature increased but felt ok throughout. Stopped at a shop with 15 mins left to grab a drink to start recovery.
The weather right now is pretty brutal and smart to head out early. Glad you were able to get the whole run done and complete another strong week. Awesome work James

Coach Simon 🍊
36 Points