Week Commencing: 20 July 2026

Choose Day👇

Speed work, easy run, S&C, cross training and the Pier to Pier. Loads of good stuff in here. I plan to run a strategic race on Sunday. 6km at around 5:20 – 5:30. 10k at Z3 ( 5:00-5:10) and then 10k at half marathon pace (4:40-4:50). I think it’s a smart approach and should make it fun, picking off runners. It could work well for you too if you wanted to run together?

Coach Simon🍊

155 POINTS TARGET

79 Points

MONDAY

rest-day

Rest Day

0 PTS

A busy day as usual for hospital appointments but had lots of rest
Glad to hear it. On the right road now and hopefully this stage will soon be over. Really hope Josh is still ok?

Coach Simon 🍊

TUESDAY

track

8 x 2 Mins & 1 Mins

28 PTS

  • Z7
I so enjoyed that run, felt like I was able to put more effort in, probably the more reasonable temperature up here in London atm. Stats below are for the efforts, got down to sub 4/km for the 1 minute efforts, well pleased.
Loving that pace. I think these quicker sessions are important from time to time. Get the anaerobic system switched on and wake up those fast twitch muscles fibres. Great work Michael.

Coach Simon 🍊
28 Points

WEDNESDAY

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

30 Mins Stairs

14 PTS

  • Z2
Stair climber done, will make up the missed session Thu/Fri
No worries, great work on getting the stairs done 💪

Coach Simon 🍊
14 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
60 minutes done Also did, back at apartment, 3 sets of: 12 press ups, 20 sit ups, 1 min wall sits, 20 bent knee calf raises, 15 flutter kicks each leg, 20 crunches Added a few more points…..
Nice, love the commitment to the S&C as well. That’s good thinking. If you’ve got time, what can I do just to bank a few more pts, they all count and make us fitter and stronger. Excellent work Michael.

Coach Simon 🍊
22 Points

FRIDAY

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See Saturday

SATURDAY

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rest-day

Rest Day

0 PTS

Made use of the gym at the apartments this morning doing it in 5 sets, only me in the gym so got lots done as follows. Farmers walk Crunches Goblet squat Step ups Calf raises Wall sits Bent knee calf raises Dumbell chest press Dumbell bucep curls Plank Bent over row Dumbell triceps Side planks Side lunges Flutter kicks Shoulder press Russian twist
that’s a big workout, respect. Great job Michael.

Coach Simon 🍊
15 Points

SUNDAY

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pier

Pier to Pier

75 PTS

  • Z3