Week Commencing: 06 APR 26

Choose Day👇

Welcome to the team. So if you click any of the sessions (green plus) it will give you more details on the reps and exercises. For the S&C you can click on any exercise to go through to a tutorial. If you ever want to change the schedule, the “SCHEDULE CHANGES NEEDED” button on the dashboard is the best option (it only works once per week though) so DM me if you need to make further changes. Then once you’ve completed a day, click the daily feedback and let me know how it went. Some people tell me what they are up to on rest days, but not many.

Coach Simon🍊

66 POINTS TARGET

66 Points

MONDAY

dead

Club Intervals

28 POINTS

With XC yesterday and only just back from injury, I felt a bit nervous! Took your advice and trotted around the outside after doing one rep with the group. Felt very stiff and achey from XC. I think I need to reel in my expectations as I want to get back to running the pace I was before my injury but I know it’s going to be a long slog back to where I want to be…..if I ever get there!!
I’m going to give you 20pts here as you did XC yesterday as well, so feel you deserve some bonus pts for that. Ideally you want to avoid running 2 days in a row if you can. I think at first it will be tough but once you start to build your aerobic base (endurance), as long as you keep the pace down there should be some easier runs and hopefully it won’t all feel like a slog. That’s where pacing is important and if you can do your easy runs Saturday for now, it means they will flat. Then the gym work too will build your fitness. Be patient, the journey is often more enjoyable than the destination. And to be honest when people reach their peak rather than appreciate it, they just change their goals, so they are never happy. Good to see you at track

Coach Simon 🍊
20 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Rest day!

WEDNESDAY

It was really busy in the gym as always. Weekends are normally better. I did most of my legs and arms but ran out of toe. The step machines were being used so wasn’t able to go on those. Felt quite weak today. I’m not sure if I’ve shocked my body by doing XC and track (albeit a slow trot!). Henry is good to have as he showed me a different way of doing side lunges with one foot on a disk weight. I kept a note of my weights I used too. A good start but feeling weak and disappointed I didn’t do the whole program.
The only time to really be disappointed is if you don’t leave the house. Every point is closer to your target. So if you don’t quite complete a session I can then step in, tweak the plan and by the end of the week , bob’s your uncle, you’ve made the 100% club. So don’t worry tonight, we move on, more opportunities to earn those valuable pts. I’ve tweaked a couple of the other days to earn them. 5 mins more Saturday. Stairs instead of elliptical Sunday, tiny changes but make all the difference.

Coach Simon 🍊
6 Points

THURSDAY

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Had a rest day today as had a lot on with 3 extra 16 year olds having a sleep over and an electrical issue when I put up a towel rail in the downstairs toilet!! All sorted!
Sounds awful. Glad you survived, both of those 😂

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

I did stretches today and rest day yesterday . Stretches felt good as I was still achey from the gym. I’m not sure why as I don’t usually ache. The clam felt like it wasn’t doing much but I did notice my left leg/hip was more flexible due to my right hip impingement (improving).
Well done Shana. Aching could have just been from new exercises that we included. The clam shells are an odd one. You can make them more tricky by hovering the top foot above the bottom foot, or using a resistance band. But I know what you mean, they feel pointless but apparently they stretch the piriformis deep in our glutes. If you fill out Mondays feedback (track) as well, it will boost the pts for the week.

Coach Simon 🍊
3 Points

SATURDAY

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philippa-wide

45 Mins Run

14 POINTS

Paul insisted we go to Tempo to get angst analysis and try in some new trainers! Actually I did suggest a gait analysis as my physio said I was hyper mobile in my ankles. I also felt they were quite ‘wobbly’ when using a band to stretch my calf and hamstring. I now have shiny new saucony (Paul’s favourite I’ve never had them to run in) structured white and lemon trainers! There’s also a hint of orange too you’ll be pleased to know!! My Citrus Saucony! Anyway back to today’s run! I ran from the car to parkrun start but my watch was playing up with the pace! 28mm was not what I was doing! The start of parkrun was also really congested with small children running and stopping and changing direction in the congestions! It was like running with chickens! Because of this I did pushed a bit harder to get out of the mele and find some space! I ran a little extra at the end and boom! Done! My fitness felt shoddy but the citrus Sauconys were good! They do have quite a thick sole which I don’t find helpful if wanting to speed up. All in all, this was my first parkrun back for a while and I’m happy! Edit**** forgot to mention, I’ll do my stretches later if that’s ok!?
Great work Shana. I’m a big fan of Saucony and have always ran in the Endorphin Speeds. Interesting you mention hypermobility as Lou Henham (do you know Lou from HR a few years back?) believes she has the same issue as does struggle with her calves. She’s just been advised to run in stability trainers, do more single leg work, which we could introduce and some balancing work. Her calves have to work extra hard to try and stabilize the ankles and it has caused her recent calf problems. Her fitness levels are great from doing loads of gym work, but the calves do continue to prove problematic. So I’ll keep an eye on how she fairs with the changes we are making with her training and possible look to tweak your gym work to add a few single leg exercises. But well done today. Sounds like it went well, and no hurry with the stretches. Just tomorrows gym session to complete a really strong first week.

Coach Simon 🍊
17 Points

SUNDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

All done! Gym was lovely and empty! Everyone was at home eating chocolate! I had mine before coming out so needed to burn it off!! The stair thing was quite tough. Only managed level 6! Was watching one of my you tubers walk the three peaks at the time! We finished together! Sweating cobbs afterwards! Straight into weights in the sensory room as Jax calls it. I miss skipping! Two other females joined me (how dare they!) managed to work out the bar bell!! Found the plank can hurt my lower back so did a child pose in between to help.completed all exercises! Feel good!
Level 6 is really good to start with. So that’s excellent. The gym is so much nicer when it’s quiet. Really pleased the exercises went well. If the planks are an issue just reduce the time for now. 30 seconds would be good. And then hopefully you can build that up slowly. But fantastic work Shana. A great finish to your first week. Bonus point for getting it all done!!

Coach Simon 🍊
20 Points