Week Commencing: 29 June 26

Choose Day👇

Very few weeks are going to be like this, in fact only 2 of the 15 weeks have 3 easy runs, but I just wanted to be careful to start off with some caution to see how it goes. Don’t be afraid to slow the easy runs down. If you know your max heart rate, I can add some HR zones. I do a lot of my training to HR rather than pace as I find that helps, especially keeping the easy runs at the right intensity. So something we could explore. If you need to move any of the days around to suit your schedule just let me know. Welcome to the team.

Coach Simon🍊

55 POINTS TARGET

59 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

bonfire

50 Mins Run

15 PTS

  • Z2
Stretches bit messy because first time, once I get used to them will be better. Legs bit tight today Max heart rate 167
Well done Carl, does your watch tell you your max heart rate? I can add some HR stats to the dashboard if you like? One of the biggest mistakes I see runners make, is doing the Z2 easy runs too fast or hard. I see it all the time, you may have read about it. Honestly easier is better. We can choose any of the data metrics to judge this, pace, heart rate or RPE. Looking at all 3, you’ve probably worked too hard here across all 3 starts. So don’t be afraid to slow down. I sometimes walk hills on my easy runs now to keep my HR in Z2. Any questions about that, just ask.

Coach Simon 🍊
17 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Everythime looked at a hill heart rate went above 143 so had to walk.
Yes so there are two ways to approach it. One, to adopt the walk approach, remember, your heart has no idea if it’s walking or running, so actually walking up a hill, you might be working as hard as running on the flat, or two, if your routes are always hilly we add in a slightly different sessions (60 mins easy hills = 24pts), so it factors that into to the weekly training. I think a mixture of both would work well, so some days we keep it super easy, others we run the hills to get stronger. In time, as you get fitter, you’ll find you can get up the hills and stay in Zone 2.

Coach Simon 🍊
20 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
A bit hotter, tried to manage slow it down on hills so I could run, slipped into zone 3 a bit. Back was a bit tight today.
To be honest I’m not too bothered if at times, especially up the hills you do slip into Zone 3. Especially when it’s just 60 minutes. It’s on the longer runs when you hit a steep hill it’s wise to ease back and have a cheeky walk. But great first week Carl. Extra pts for the slightly more intense session in terms of RPE.

Coach Simon 🍊
22 Points