Week Commencing: 29 June 26

Choose Day👇

Friday’s 80 minute run is the Brands Hatch 10k but I think it’s important we treat it as a long run. If you push too hard for a time, then you might struggle a bit to hit the distance. I think you’ll be quicker than 80 mins for the race but a 5 minute WU or CD can top up the time if it’s needed. The mindset should be one of “this is cool, to be taking part in this 10k race”, rather than putting any pressure or expectation on yourself to achieve a specific time. If you need to switch anything else around in the week just let me know. But keep up the great work Abbi. It’s been an excellent start to the plan.

Coach Simon🍊

61 POINTS TARGET

61 Points

MONDAY

circuits

Circuits

10 PTS

GLC class this morning with 75% of it being glutes focused. Average HR 109. Managed to increase weights by 10kg 💪🏻
Awesome work Abbi. That’s a decent increase in weight as well and shows you are making really good progress. Strong glutes are so important for us runners so it should make a big difference.

Coach Simon 🍊
12 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

30 minutes completed. Was hotter than I expected out there this afternoon. Annoyingly my watch didn’t record until 3 minutes in, and definitely didn’t record the correct pace. I had done 2km in 15 minutes roughly, and 4km overall. Watch is a bit glitchy and old, so may invest in something better. Wasn’t feeling this run really, so took it even slower than normal, ahead of Friday which I know is going to be a hot one!
Some days are all about just getting it done. If you ever worry about pace, just think of how many newbie runners you will inspire when they see you running at a slower pace. It’s not always about impressing people, but sometimes inspiring others to follow you on your journey and it can be more relatable to them if they see someone running at what might be deemed a “slower pace”. So well done Abbi, job done ahead of Friday.

Coach Simon 🍊
11 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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philippa-wide

80 Mins Run

24 PTS

  • Z2
Actually enjoyed that! Helped that I went out at a pace I was comfortable with, walked up the hills. Soaked up the atmosphere and mostly smiled around it thinking how amazing it was to run on a race circuit!
So pleased you enjoyed it and sounds like we got the strategy perfect. That’s how it should be really, if you pace it right and walk the hills (for now) you’ll find you can get a decent time without working extremely hard. That’s a good first marker to lay down for a 10k. Really well done Abbi.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2
Nice recovery run, took it slower after a late night out last night and lots of walking / steps in London. Watch didn’t accurately record the route, but my strava did and it was 5km in 40 minutes, so a 8km/min pace. Nice to see my average HR come down on these easy runs! Feeling like I’ve finished strong this week!
It’s been a brilliant week with the race on Friday. And yes this is when running starts to get more enjoyable when the HR starts to drop and runs like this will hopefully get easier. Then you’ll even be able to push the pace a little at a low HR. Keep up the great work Abbi. Smashing it so far.

Coach Simon 🍊
14 Points