Week Commencing: 4 May 26

Choose Day👇

With the Rye 10 Sunday, a tough race, we want to be well rested. If running with the club Wednesday perhaps go with a lower group. We don’t really need to be doing too many hills the week of a particularly undulating 10 miler. On track once I know the session I will let you know the lap times you want to be hitting. A decent start to the plan though and hopefully all goes well.

Coach Simon🍊

113 POINTS TARGET

113 Points

MONDAY

dead

Club Intervals

28 POINTS

I think I was slightly behind the goal lap times but tbh I think the timing was a bit off as one of the three minute reps got stopped at 2 minutes so then I went off of my watch and done a three minute rep. My lap times tended to be about 1.52-1.55 but I did speed up for the 5k reps (1.48). Session felt good and I felt I had a lot more speed in the tank. That being said, the 10 minute rep to finish was quite tough trying to hold about 7.15/7.30 pace after the other reps!
Well done Jodie, Strava pace looked good. Hope the session went ok. Hopefully going forward they will stick to 1 session and it will be less confusing. If you could leave some feedback for the key sessions like this it will help. Such as did you hit the lap times? How did it feel from an RPE (effort level) perspective. Any niggles. That kind of thing. Just helps me get a better understanding of how the session went.

Coach Simon 🍊
28 Points

TUESDAY

Felt strong. Good session. I done a warm up set of barbell squats at 20kg and then 3 x 8 at 40kg. Also added 3 x 8 leg curls 👍 (planks are tough!!)
Great work Jodie. Bonus pts coming your way. Always happy for you to tweak it and add in an extra exercise of two and if doing that frequently I can add it to the list. I’m always just wary of keeping that list concise and not too overwhelming.

Coach Simon 🍊
12 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Legs felt fatigued on this run – I always seem to feel niggles when I run slower! Actually found this mentally challenging today as I was pace watching a lot and kept trying to remind myself to slow down. I’m sure it will become more natural but as you know I am a stranger to easy runs 😅
It probably highlights some weaknesses in your muscles, that haven’t been worked, but going forward it’s definitely the right approach and will bring you more gains. I think heart rate is the way to go, rather than pace. If you ping over your max heart rate according to your Garmin I can let you know what your HR should be for these sessions. At first I had to slow down, but as my base builds up again I’m slowly running quicker.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

I needed that 😁
Rest days are great right? 😂

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

A great race for me today. Struggled at the hill just after mile 6 (used a 30 sec walk break at that point) but then had a second whim and felt strong again for the final hill. I was surprised at how well I tackled the hills, they were tough but I was actually overtaking a lot of people there. Used the downhills to speed up as much as possible and managed even quicker than HM pace overall so I’m really pleased. When I done it in 2024, I done 1.37 so a big difference!
Fantastic. That’s such a good result and sounds like you ran a strong race, and paced it well. I wouldn’t worry about the slight walk, sounds like it was needed and probably helped you finish so strong. Loads of positives to take from this and I think you should be very excited about what lies ahead for you and your running if we keep the training progressive and consistent. Awesome work Jodie.

Coach Simon 🍊
58 Points