• Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard
  • Coaching
  • Tips
  • Training
  • PBs
  • Merch
  • Blog
  • Team🍊
    • Login
    • Dashboard

Week Commencing: 20 July 2026

Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

I plan to set off about 5:20 per km pace Sunday, for around 6km then will kick on, but that’s probably a good pace for you, you definitely don’t want to be going any quicker in those first 6km. So you can either run with me or just use me as a pacer slightly in the distance, if you are ahead of me, then slow down. Will be interesting to see who turns up as well πŸ€” If you’re not able to come into town Tuesday evening, let me know as I think a threshold session might suit you a bit better than smashing out shorter reps. Keep up the great work Lucy. Any issues just let me know (We have a few pts spare, so you could even ditch one of the S&C if you wanted and extend the Friday run).

Coach Simon🍊

137 POINTS TARGET

61 Points

MONDAY

circuits

Circuits

10 PTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

Just a big ol grumpy mess of ibuprofen and deep heat πŸ‘ŽπŸ»
πŸ˜‚πŸ˜‚πŸ˜‚ Wouldn’t be so funny if I didn’t know what you mean. Be careful though. Sometimes rest is better than painkillers. But respect for getting it done. I dunno why I’m so angry today. Just discovered AI as well. Now testing some of my other website ideas I have. This spells trouble. Luckily it coincides with the weeks I don’t have to coach the kids, so have a bit of time. Already working on my first running website idea. Might ask a few of the team their opinion on market research but only agree to listen if you have a few spare mins.

Coach Simon 🍊
10 Points

TUESDAY

lou-llh

6 x 1km Threshold

27 PTS

6 x 1km Threshold

10 Mins WU

Zone 2: Easy

6 x 1km (60s Rest)

Sub LT2

10 Mins CD

Zone 2: Easy

Decent session for anyone who’s threshold pace is around the 8 min miling mark. Focus on pace for rep 1 whilst the HR climbs, then switch to HR for the rest of the reps.

Defo interested in website ideas, share away! Hope you are having a less angry day today 😁. I was dreading getting out today because back was really stiff this morning but GOD running has always eased back pain. Session went well apart from I had to run past the same dead badger 6 times
Yuk, stats looked good. decent session that. I find that when I have a bad back, running eases it. Ok website. What is one of the main problems in the running race space? The same people win too often, whether it’s podiums or age grading. It’s frustrating for some people who might work just as hard but are older or not as talented. How can we reward these people? I’m working on a website which will give every one a target time for every race. Then once the race is complete, the results will be reordered based on who beat their target time by the most. So we get a truer idea of who performed well on that day relative to their own ability. Basically turning every race into a handicap race. The idea to increase participation because more runners have a chance. The idea coming from golf and it’s handicap system where on any given day, anyone can win a tournament. I think running needs that too, and I plan to solve that problem. There are loads of add ons such as a pts scheme (pts awarded depended where you finish) and can be spent on rewards (race entries etc). Mini leagues, eg Hastings Runners 2027 Target Time Championship. Feedback welcome. I’ve just discovered the capabilities of AI, hence why this sort of idea is now possible, where as previously you’d be looking at 6 months and Β£50k of investment. I’m not a million miles off a working model after 3 days and Β£20 spent.

Coach Simon 🍊
27 Points

WEDNESDAY

gym-workout

Lucy's S&C

12 PTS

Lucy's S&C

Romanian Deadlift

3 x 15 (40kg)

Bent Over Row

3 x 15 (20kg)

Goblet Squat

3 x 15 (16kg)

Calf Raises

3 x 15 (30kg)

Bent Knee Calf Raises

3 x 15 (15kg)

Wall Sits

3 x 45s (10kg)

Farmers Walk

3 x 60s (30kg)

Lat Pull down

3 x 15 (50kg)

Hip Thrusts

3 x 15 (22.5kg)

Plank

3 x 45s

Side Planks

3 x 20s

Russian Twist

3 x 15 (6kg)

See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.

Got through the circuit with a lot of modifications to avoid any hinging. BORING. I like the website idea. I feel like it would be particularly appealing to people who are relatively new to running, who maybe won’t be winning any trophies but have the potential to make quite significant improvements to their own times as their fitness improves. Although, as you say, the real joy in it would come from pitting all ages, abilities, genders etc against each other and seeing who comes out top.
Appreciate the feedback. Well done on the session by the way and good to make tweaks to save the back. Yeah I’m going to role with it. Don’t have a great deal of spare time so will be a gradual thing but this AI shit is mad, and crazy what’s it already done in less than a week, and I’ve only spent Β£20. I feel for the software engineers and imagine website coding might be completely defunct in a few years time.

Coach Simon 🍊
12 Points

THURSDAY

Loading...
rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

Loading...
andy-alice

40 Mins Run

12 PTS

  • Z2

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

All good apart from back which is taking ages to sort itself out
Sorry to hear that, not sure what the solution is other than keep stretching and be careful with S&C. Unlikely the running will make it worse (famous last words). You almost tempted me to go and run myself but in the end stuck to the stairs.

Coach Simon 🍊
12 Points

SATURDAY

Loading...
rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...
pier

Pier to Pier

75 PTS

  • Z3

Pier to Pier

5 Mins WU

Zone 2: Easy

16 Miles

Zone 3: Steady

The Pier to Pier. What a race. Unless you are really pushing for a quick time, in which case, go hard early (need to be well trained for this strategy), my advice is slowly build the pace and work your way through the Zones. But you certainly don’t want to be quicker than half marathon pace until late in the race.

Second day of period and feeling exsanguinated AF. So happy to get round and to finish strong but if you look at my HR you can see I was hanging on for dear life πŸ˜…. Thank you for early pacing!

www.pbrunner.co.uk. All Rights Reserved. 2022

Logout