Week Commencing: 30 MAR 26

Choose Day👇

Up and running, welcome on board. Any issues with the dashboard just shout. Click on the + icon to view the session details. Once done click on the day feedback to let me know how it went. The most important thing for me is if you did something different to what was on the plan, then I can make the necessary changes to make sure you are training at the right level. Sunday is a good example of the type of sessions I set and hopefully that variety will make your running more engaging going forward. Every other week the Sunday run will be slightly different.

Coach Simon🍊

83 POINTS TARGET

85 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

Really enjoyed this. Felt stronger than 5’6″ for 5 km pace 5’4″ for 3km pace Ended up at: 5′ for 5km, 4’40” for 3km, 4’20” for 2 min there and back and 3’35” for 1 min last one.
That’s fantastic, so good to have you along. They are a really nice bunch, everyone is positive but they also work hard during the session. I love coaching on Tuesday’s. We’ll the paces just for now, but by the sounds of it there is the potential to tweak it soon, and that’s great. You’re clearly a very strong running and these type of sessions once a week will hopefully take you to the next level. Well done Matthew.

Coach Simon 🍊
20 Points

WEDNESDAY

If you can find time later in the week to attempt this, that would be great.

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Stretches done. Run also done – 10.3km @ 6’45” = 1hr 9 mins
Fantastic work. Well done Matthew. Decent pace for your easy runs. That’s what we want. On the hard days, really push the effort (RPE) but then reign it right in for these sort of runs.

Coach Simon 🍊
21 Points

FRIDAY

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You’re right. Planks and wall sits not happening at 60s. Will work up to it.
Yeah don’t force it. In time you’ll get there. But never be in a hurry. Well done for doing the session though Matthew. It shows there is plenty of room for improvement in this department.

Coach Simon 🍊
6 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Parkrun with my 2 boys. My time 24’34”.
Well done Matthew. Lovely to run with your boys, definitely need to tweak those training paces of your after this one. Great work. I’ve tweaked tomorrow though otherwise you are going to end up doing a lot more that you are used to and that significantly increases the risk of injury.

Coach Simon 🍊
26 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

Did run. Not stretches.
Well done Matthew!!! You can always move the stretches to days when you have more time, but they will help. Target still hit for the week so that’s the main thing. Well done.

Coach Simon 🍊
12 Points