Week Commencing: 8 June 2026

Choose Day👇

Week 1 and 2 races. The Alan Corke on Tuesday is obviously very hilly so the best approach is to work on effort level. 6-7/10 all the way round. Take your time up the hills, even walk a bit if you need to. Louise W, might be a good runner to keep in your sights. She’s probably a bit stronger than you but I don’t think she’s going for her quickest time which could help. Given it’s so tough, rest on Wednesday and run Thursday instead, nice and easy. Friday Steve’s group and Sunday the Heathfield 10k. For that, stick with Jan, she would be the perfect pacer for you this weekend, you are both fantastic strong runners. Any problems let me know. With the strength work, just do what you can, if you can only do 20 seconds for some exercises stop there, we can always add more time later on.

Coach Simon🍊

121 POINTS TARGET

127 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

start

10K Race

45 POINTS

Struggled, as always over cross country which I am not confident of running, and completed in a time of 1 hour 8 minutes and 13 seconds. 1 minute and 4 seconds slower than last year.
Sometimes with races we get FOMO (fear of missing out) and we enter events we probably shouldn’t. I think this being one. If trails are not your thing, marshalling would probably be a better option as you won’t get the best out of the run. Picking and choosing which races we do is smart and will reduce that risk of injury. All that said, still really well done for completing a tough race.

Coach Simon 🍊
45 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Woke up this morning with the sun shining and felt like joining Kevin’s run but didn’t as classified as a rest day.
Yeah rest and recovery is so important. We need to make sure we don’t overdo things and if you get that balance right you’ll have many more years of running ahead of you. Thanks for following the plan.

Coach Simon 🍊

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

I ran, at a moderate pace, from Park Run finish along the cycle path towards Bexhill and turned after 20 minutes. I reached about half way down Galley Hill on the Bexhill side, Finished off with my regular stretching exercises.
Well done Xiulan. I think for these runs focusing on “easy pace” is the key. If we can get the Strava set up (I can help here when we next meet) that will help us check pace.

Coach Simon 🍊
12 Points

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

I ran from Park Run start along the cycle path to Bexhill and turned after 30 minutes. I ran for approximately 11.47 k based on the distance recorded on my watch. Very windy conditions again. Not sure whether to do the excercises tomorrow as not done them before and don’t want to injure myself or get stiff in other muscles.
Give the exercises a miss this week as it’s so close to the race that’s fine. If the distance is correct here then that pace is way way way too fast for an easy run. Your easy pace is around 6:30-6:45 per km which would mean you would run around 9.2km in the hour. Very important to get this right. I think at some stage when we next meet up we can chat about this and possibly set up some alerts on your watch which will tell you when you are running too fast. You’ll have earned extra pts for that though which means you no longer need to do the exercises tomorrow. So that is a bonus. Well done on getting out there though and completing the run and the pacing just takes some practice, so don’t worry just yet, we will get it right.

Coach Simon 🍊
30 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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group

10K Race

40 POINTS

I probably started too far back with a lot of slower runners in front of me. Nevertheless, I beat my time from last year by 31 seconds and ran a personal best for 10k in 56 minutes 43 seconds (chip time).
That’s fantastic, really well done Xiulan, that is an excellent time on what is a very tricky route. Well done on a really strong first week of training.

Coach Simon 🍊
40 Points