Week Commencing: 20 July 2026

Choose Day👇

Some great sessions in here. BRT, the 10k mix distance sesh is a beaut. And the long run Sunday. 140pts on the table. Working at a really good level right now and this is why you are running so well. Any issues let me know, hopefully the school hols don’t cause too much disruption with the plan 🤞

Coach Simon🍊

140 POINTS TARGET

138 Points

MONDAY

gym-workout

Home Legs/Core

10 PTS

Done 😁
Great work Jamie!! 💪

Coach Simon 🍊
12 Points

TUESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
60 mins done – strides not done as needed to get home quicker than expected to ensure I didn’t experience my first runners accident 🫣
Been there many a time. Came unstuck for the first time last year. Luckily I was on a quiet country lane but having a shit in the woods wasn’t my best running experience to date. So I forgive the missing strides.

Coach Simon 🍊
18 Points

WEDNESDAY

dead

Club Intervals

28 PTS

  • Z5
  • Z6
This was a very tough session – hard effort, hill reps on part of the Coombe Valley Way. Overall, approx. 26-27 mins of 8-9 RPE running. Possible lack of fuelling during the day as well, as final rep felt my legs go a little bit – but then again I have also just checked my Strava data and just clocked some of the paces I was hitting and had a few sub 3:00-3:30 moments on the uphills – so possibly I was also just spent 😆
Blimey that does hard. I do like BRT though. There are a few coaches who’s effort sessions are just too easy but never get that impression with BRT. So big points banked her. That is some speed on the hills as well.

Coach Simon 🍊
30 Points

THURSDAY

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rest-day

Rest Day

0 PTS

FRIDAY

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paddock-wood-2025-2

5 x 1km & 10 x 400m

42 PTS

This was a very good session – tough, but good. I was possibly a couple of seconds too quick on the 1km reps, and a couple of seconds slow on the 400s.
Great to hit those numbers just two days after the tough BRT session. It’s a session I’ve enjoyed in the past. Big volume but without really pushing the pace too much. If you’re hitting good numbers in these type of workouts you know you are in really good form.

Coach Simon 🍊
42 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
As mentioned on Strava, this wouldn’t be logged as one of my favourite runs 😂 Between the weather, and possibly still carrying a bit of build up from Wednesday and Friday, this was a battle of attrition!
Sometimes we need these battles though. Training is preparing us for those moments in races where it gets tough and we have to dig deep. So if we never encountered that in training we’d never had that will power on race day. So really well done. An excellent week of training banked. Best scoring week of this plan and 20pts above your overall average which suggests you’ll make big gains as a result. Awesome work Jamie 💯

Coach Simon 🍊
36 Points