Week Commencing: 15 June 26

Choose Day👇

The best thing about training to time is nothing else matters. I think you probably got a bit too caught up with how fast you were running. It doesn’t matter. Save that for when we do the speed work later in the plan. All that matters is you keep going for 60 mins (walk breaks are fine). If you do 60 mins, regardless of the pace, you’ve completed that session and should be happy with yourself. Progress is build on consistency as well, so stay patient and whilst some weeks might feel tough and that you’re not going forward, you will be, if you hit those pts targets. Another good week, so keep working hard Abbi. You got this.

Coach Simon🍊

64 POINTS TARGET

66 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

Run felt better today, few niggles with a pain at the back of my knee at times. Decided not to keep checking my pace, distance or heart rate, and just run at what felt comfortable. Despite this and being slower in places, my heart rate was measuring in zone 4! Took a few walk breaks, especially the hills! This is the furthest I’ve ran, so happy with today!
I think this is the best approach. Ignore the watch. As I said at first all runs you’ll find will be quite a high zone, but in time that will come down as your endurance improves. But it’s important still to have that right mindset of thinking keep it relatively easy and slow, so that will then become your approach long term. But you should be proud of yourself, parkrun to Collington is a long way. So fantastic work Abbi. A great way to start the week.

Coach Simon 🍊
20 Points

TUESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

Managed the full 20 mins, mostly on level 4 Without holding mostly, bar a few mins. Average HR was 140. Peaked at 149 so brought it down a level briefly. Stretches were great after.
Well done Abbi. The good thing about the stairs is you’ll soon see that progress in terms of increasing the level and the HR staying where you want it. And it will continue to strengthen your glutes and hamstrings. 50% of your target achieved and only 2 days down 💪

Coach Simon 🍊
11 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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Felt good to get it done early. Slowed down to try and bring HR down even though I knew I could maintain a quicker pace. Enjoying having this routine and being consistent 😊
You’ve made an excellent start to the plan and should be really pleased. Consistency and keep showing up are the most important aspects of running. There will be a time we push harder and run faster but now building that aerobic base is key.

Coach Simon 🍊
9 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

Wasn’t my best today. Fighting off a cold, but still got caught up in pacers week, and decided as I wasn’t running with my daughter that I could try and push myself and aim for a PB. Set off too fast with pacer 33, and struggled at the halfway point. Needed to take a number of walk breaks also. Should have put my ego aside and listened to my body! Learning to run is a very humbling experience for sure!
There’s always a lot of temptation with running. This week I had one of my favourite races of the year on Friday (Robertsbridge 10K) and pacers day at parkrun. I also wanted to do the track session on Monday with Hastings Runners, but at the moment I’m only able to do one faster session per week, so I had to miss out on the other 2. And I think that’s currently where you’re at with building that base and staying patient. If you stick to the plan you’ll be running parkrun PBs comfortably in a few months time, but if you do push too hard right now, it does increase the injury risk and also potentially halts the progress a little. My plans work. Two parkrun PBs this morning, my quickest time of the year, so trust them, be patient and your PBs will come, but we need to build that foundation first. All that said, well done Abbi for getting out there and running a strong time.

Coach Simon 🍊
20 Points

SUNDAY

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circuits

Circuits

10 POINTS

Didn’t feel like a full on circuits or GLC class as also did a bike ride yesterday, so did some stretches, free weights and body weight exercises for 30 minutes.
That’s fair enough, you were ahead of your target. For future reference. The way I award points for S&C is any leg exercise where you do 3 sets is worth a point. For example 3 x 10 goblet squats would be worth 1 training point. Core work is worth 0.5pts. So 3 x 45 seconds planks is worth half a point, and upper body work only gets 0.25pts, so 3 x 10 bicep curls would only be worth 0.25pts. So if you do a session like this you can be flexible with which exercises you do, but know the leg exercises are worth more contribution to your training pts and they benefit our running more. I hope I’ve not confused things?

Coach Simon 🍊
6 Points