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Week Commencing: 20 July 2026

Choose Day๐Ÿ‘‡

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

We’ve had a few disruptions but I think there are enough miles in the legs to do the P2P, and run it well. It doesn’t have to be a quick one, the distance will naturally cause the HR to increase regardless of the pace really. Just go out there, run strong and enjoy it. Any questions or schedule issues let me know. Keep up the great work Jan. This is the last week of the current plan so if you can let me know your plans going forward that would be great. Thanks.

Coach Simon๐ŸŠ

124 POINTS TARGET

133 Points

MONDAY

pilates

Pilates

10 PTS

Pilates

Always a good session to work on flexibility and strength.

Good session and hard work with a focus on abdominal, leg and hip strength. Want to continue on a plan – thanks
Well done Jan. Ah brilliant, so pleased. I will get a form on your dashboard to fill in.

Coach Simon ๐ŸŠ
10 Points

TUESDAY

gym-workout

Jan's S&C

12 PTS

Jan's S&C

Calf Raises

3 x 15

Dead Bugs

3 x 10

Bent Knee Calf Raises

3 x 15

Glute Bridge

3 x 10

Tib Raises

3 x 10

Deadlift Dumbbells

3 x 15 (5kg)

Wall Sits

3 x 45s

Planks

3 x 40s

Squats

3 x 15

Crabs Walks

3 x 45s

Side Plank

2 x 60s*

Side Lunges

3 x 10*

Foam Rolling

30s Each Muscle

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Tired legs tonight due to DIY-ing it all day, right up until heading out on my run! Ran with Darren to keep it easy and had a lovely catch up with Cassie. AVG heart rate 111 which is low for me ๐Ÿ˜€ I wasn’t been able to fit my S&C’s in on Tuesday so will complete on Friday.
Nice to see you Jan. Well done on the run and good to ease off after a tough day. I hope Cassie was ok?

Coach Simon ๐ŸŠ
18 Points

THURSDAY

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swimming

30 Mins Swim

9 PTS

30 Mins Swim

30 Mins Swim

Zone 2

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

lucy-wide

30 Mins Run

9 PTS

  • Z2

30 Mins Run

30 Mins

Zone 2: Easy

Nice and easy. Smile, relax and enjoy. Love life!

A clock watching swim this morning but done ๐Ÿ˜€ Nice slow jog from Glyne Gap towards Bexhill and back. It really isn’t worth going by my heart rate based on my watch calculations. It’s starting my maximum was 181 and there is no way it could have got that high plus I checked my watch regularly and it wasn’t showing above 140ish.
Agree, watches are pretty unreliable. The more expensive Garmins seem to be a bit better, but still not brilliant. Well done on todays training. A very good hour of work without trashing the legs too much. Excellent work Jan. Set up nicely for Sunday.

Coach Simon ๐ŸŠ
18 Points

FRIDAY

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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!”

S&C’s completed early evening as I had too much happening on Tuesday. All good and the S&C’s seem to help ease my Achilles/calf niggles.
Great work Jan and so pleased it seems to help as well. Roll on Sunday

Coach Simon ๐ŸŠ
12 Points

SATURDAY

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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

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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.

That was tough going – I really struggled with the heat and humidity – bring back a crisp, cold, February Pier 2 Pier ๐Ÿฅถ That said approximately the first 10 miles felt relatively comfortable – it was the last 6.2 when I started to struggle with breathing and a bit of cramp which slowed me down. Pleased to have completed it given the training I missed. My time was 2hr 38.11 (3 minutes faster than last year – yay! I’ve messaged Lou as there were errors with the timing and placements. I’ve noticed I don’t have a plan for this coming week but not sure why?
It was tough right? Obviously we were lucky with the wind, but in fact a light headwind would have been nice given how sticky it was. The scheduling is a tricky one. I was one who suggested we move it from Feb, to later in the year, but never suggested this late. In fact had it stayed in it’s usual position in Feb, it would have been cancelled this year because it was a weekend where a storm rolled in. I think further date tweaking is needed to get it right. Anyway, enough of that, well done on the run. To improve by 3 mins is cool right? A great week of training banked too.

Coach Simon ๐ŸŠ
75 Points

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