Choose Day👇

We do need to approach the start of this plan with a bit of caution due to the recent light schedule. Last thing we want is picking up an injury straight away. Keep the easy runs easy and track steady rather than eye balls out. 1:36 a lap is 20 minute pace, but if your consistently hitting 1:40s or under, that pace will soon come back. Any problems let me know. Any questions about the dashboard just ask. If you click the green plus button it will give you more information on any of the sessions. Welcome to the team Steve.

Coach Simon🍊

100 POINTS TARGET

MONDAY

400reps

8 Mins & 60s

26 POINTS

Felt good and was able to more or less maintain the pace until the last 3 laps- which was a bit of a struggle
The way I always look at it, to take pressure of myself, is our current level is a result of the recent training. So if I’m ever “off pace” I’m not self critical I just look back at the training and see what I could do differently. So the fact you’re not quite hitting 20 minute pace at the moment is no reflection on your effort, that was clearly there, it’s just that consequence from the recent dip in training, which we are now addressing It will come and I’m sure by late January early Feb you’ll be smashing out laps in the low 1:30s. Great work Steve.

Coach Simon 🍊
26 Points

TUESDAY

gym-workout

Steve S's S&C

15 POINTS

Used a bit of artistic licence on a couple of the exercises – but all good.
That’s ok. It can take a while to get used to them. If there are any you really struggle with just let me know. Equally if any feel too easy we can ramp that up. Another option is to film yourself doing some of the exercises and send that over and I can just check on your form. Technique is important with some of these, get that wrong and you could do yourself some damage. So watching those videos and thinking about form is worth doing. Like with anything, practice makes perfect. But for now it’s good to get into these better habits. Paul Lambert is a machine now having done S&C all throughout his training with me. He’s transformed himself into a really strong all round athlete. which in turn has allowed him to make big gains with his runner off limited mileage.

Coach Simon 🍊
15 Points

WEDNESDAY

bonfire

50 Mins & Strides

19 POINTS

All good. Nothing to report.
Well done Steve. These runs compliment the hard sessions nicely, and strides are out “Secret Weapon”.

Coach Simon 🍊
19 Points

THURSDAY

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philippa-wide

45 Mins Run

14 POINTS

Great job Steve, all about being consistent right now and building up that mileage in a sensible way.

Coach Simon 🍊
14 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

First half very gentle pace with daughter and then picked it up to normal easy pace.
Well done Steve. If you ever have that scenario you can always add a little bit extra on the end to get the same desired training effect. Although in truth sometimes I find slowing down to 6:00+ per km doesn’t necessarily make it much easier.

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 POINTS