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Week Commencing: 6 July 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Sevenoaks 7 miler Sunday (ignore the fact it says 10k there). A nice chance to do a different race. We will miss you at Romney though. But only 2 runs because of the race, so hopefully come Sunday the legs will feel fresh. Let me know if you need to move anything around, we could add a third run in place of one of the classes if you wanted. Keep up the great work though Heidi.

Coach Simon🍊

100 POINTS TARGET

49 Points

MONDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Rest day taken
💪

Coach Simon 🍊

TUESDAY

yoga-class

60 Mins Yoga

6 PTS

60 Mins Yoga

60 Mins Yoga

Flexibility is definitely very important to runners and yoga can help in that area!

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7

5-5-5-2-2-2-2-2

10 Mins WU

Zone 2: Easy

3 x 5 Mins (120 Sec Rest)

Zone 6: 5K

5 x 2 Mins (90s)

Zone 7: 3K

10 Mins CD

Zone 2: Easy

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

No yoga today. Just the efforts session.
Great to have you along Heidi, a tough session that, especially in that heat. If you can track your pace and RPE for these type of sessions it will give you a better understanding of how well you are executing them.

Coach Simon 🍊
27 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Rest day taken
Ideal after efforts last night

Coach Simon 🍊

THURSDAY

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pilates

Pilates

10 PTS

Pilates

Always a good session to work on flexibility and strength.

andy-alice

40 Mins Run

12 PTS

  • Z2

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Pilates done. 3.6 mile run
Well done Heidi. A strong day of training 💪

Coach Simon 🍊
22 Points

FRIDAY

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gym-workout

Home Legs/Core

8 PTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Side Lunges

3 x 10*

Calf Raises

3 x 20

Side Planks

2 x 30s*

Split Squats

3 x 10*

Wall Sits

3 x 60s

Single Leg Deadlift

3 x 10*

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

I just couldn’t fit this in on Friday or Saturday

SATURDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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group

10K Race

40 PTS

10K Race

2km WU

Zone 2: Easy

10K Race

Zone 5: 10K

1km CD

Zone 2: Easy

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!!

A good run. Hilly and had to walk a few times. But felt generally good and happy with a time of just over 1.13 (9.38 pace I believe).

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