Week Commencing: 23 MAR 26

Choose Day👇

Easy start to the week to get extra recovery after HHM. You said you had been recommended some strength work? Could you WhatsApp that to me as I may change up the S&C to incorporate the exercises you were told to do. I know you mentioned doing a quick 10k. I find 5k is the best indication of how well a runner is performing, so I’ve put a quick parkrun in there. The time doesn’t matter, just give it a good go and then we can adjust the training plans based on what time you run. Any issues though let me know.

Coach Simon🍊

99 POINTS TARGET

101 Points

MONDAY

andy-alice

40 Mins & Strides

16 POINTS

Track
In hindsight doing this the day after HHM might not have been great because runners like yourself, who probably should have been resting ended up running, and pretty fast. Form looked good though and I’ll tweak the schedule because of the extra pts here.

Coach Simon 🍊
16 Points

TUESDAY

andy-alice

40 Mins Run

12 POINTS

Did not enjoy that but done
Yeah too much this week, cos of track but I think that was just down to the misunderstanding with the dashboard and how things work, but I’d never encourage anyone to run 3 days in a row after the half. Track session was the issue. I’m not surprised this felt shit.

Coach Simon 🍊
14 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

All done. Felt nice a easy. Slighy ache in left knee.
As mentioned, we’ve ended up doing too much this week. If ever you have a run in the plan but you need to rest, rest. I can never know how your body feels and I’ll just tweak the plan accordingly so you still hit the pts target

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Felt ok effort around 8. Good starting point.
Really happy with this. We have that marker now to improve on. And great to see you worked hard, HR was up there pretty high. Perhaps a little tweak to the pacing, but again that comes with practice. Now time to keep showing up and putting in the work and the time will continue to come down. Stay patient is my advice, sometimes you’ll find you might not see improvements for 6-8 weeks, but then suddenly out of nowhere you’ll smash out a quick time when you least expect it. I did a 5k training plan last year. 16 weeks to try and run a new 5K PB. I got close but it didn’t happen. But then 6 weeks into my next plan I rocked up at parkrun and Crown my Run (great channel on You Tube) were there, got myself in front to ensure I made the video and ran a new PB. Then followed that up with another PB at the handicap 5k. Again the point being, just be patient. But it will happen.

Coach Simon 🍊
26 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Nice and easy. Knee felt ok but bit of pain in my left achillies now! Will do some stretching and have a rest day tomorrow so hope all good for the efforts tuesday. Will do some light stretching later.
Great work Martin and I think it was probably due to the fact you ended up doing 5 runs per week. That is generally what will happen if we do too much. At no other point over the next 17 weeks do you need to run more than 4 times in one week.

Coach Simon 🍊
27 Points