Week Commencing: 29 June 26

Choose Day👇

Am I right in thinking the weekend you have no availability? If so we want to just squeeze as many points out of the week as we can. Longer WU & CD on Tuesday. A longer run Thursday perhaps (90 mins). Anything extra can help. But 2 really good sessions to get stuck into this week. Any issues let me know. But Plan 4 is a go!! And it’s the best best one yet. Let’s do this 💪

Coach Simon🍊

125 POINTS TARGET

125 Points

MONDAY

gym-workout

Home Legs/Arms

8 PTS

Back on it 💪
Let’s go 💪💪

Coach Simon 🍊
8 Points

TUESDAY

dead

8 4s & 2s

26 PTS

A lot of stiffness from Monday’s S&C but made it round. Good session and was able to gradually increase pace
20:00 min 5k pace. Love that. Shows how well you are running Glenn and had Nick and Conal in your sights for the most part. Awesome work. The aches from the S&C is interesting and I think highlights why consistency is so important.

Coach Simon 🍊
26 Points

WEDNESDAY

gym-workout

Home Legs/Core

9 PTS

All done. 100% agree on the consistency, it really shows if I have a week off. Nice to have at the time though :-)
Yeah I’m enjoying my week off right now. Let’s see how that effects me on Monday 😂

Coach Simon 🍊
9 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Bexhill and back, no issues
Stats look good. Low HR, steady pace, low RPE. I like it.

Coach Simon 🍊
18 Points

FRIDAY

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worthing10k

16 x 400 Meters

28 PTS

  • Z5
Not too bad, kept a consistent pace and heart rate was in zone 4 so all good
That’s the idea here. You’ve basically 6.4km at quicker than your current 5k PB pace, so clear progression in that sense. And not only that, you achieved it without working that hard from a HR point of view. This is a clever twist to the training which I hope to use more often in a variety of sessions. Great work Glenn.

Coach Simon 🍊
28 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Kept it slow as it was starting to heat up a bit but got round with no issues
Sensible. It’s so much harder when it’s warm. HR where we want it and slower pace is always a good thing if it ensures we don’t work too hard. Great job Glenn.

Coach Simon 🍊
36 Points