Week Commencing: 8 June 2026

Choose Day👇

A bit of a funny week because of the 1 mile night. But what I really like about it is the variety and the different paces and intensities you will be training at. If you include strides, you could hit 5 different paces here, every run is different which is exciting. The 7 x 1km is pretty much a threshold session in disguise, so you could either aim for 10k pace or focus on heart rate. LT2 seems to sit right in the middle of the 10k zone for nearly all of us. But the pace of the reps should feel comfortable. And the short recovery is designed to keep that heart rate in a decent place.
A challenging session but one which should really help with your fitness. Sunday is there to hit the pts target but without have to smash out big mileage. Again just try and hit a pace within your half marathon zone and stay consistent. Any problems let me know.

Coach Simon🍊

140 POINTS TARGET

147 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

Run felt much better than expected after the weekend leaving it until later today and having a relaxed day was a good idea I think. Since starting with the heart rate focused easy run that was the easiest it’s felt to keep in the low 140’s and it was building up for a storm so a bit humid. Legs have a bit of fatigue from driving but nothing too bad and stretching has been helping.
So pleased to hear that. I think with heart rate training you can then get a better appreciation of how the run feels, and it’s nice to notice that difference as you get fitter. Glad you’ve returned feeling relatively fresh as weekends like that can take a lot out of you. Sounds like you had a nice time though.

Coach Simon 🍊
20 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

michael-chichester

6 x 1km Reps (10k)

27 POINTS

Correct decision not to race sadly packing and prepping for tomorrow’s interview had to come first. Really pleased with how this went decided to run it on heart rate as I wasn’t sure how I would feel after a stressful day and felt really easy to stay in the correct heart rate zone and this matched the pace for the zone as well. Rep 1 was a bit quick but felt very comfortable and didn’t seem to negatively affect the rest of the reps as these where all where we wanted them to be. Legs feel pretty fresh which bodes well going into the next 4 days
Great work Laura. So pleased this went well and sounds like you made the right decision. Again what I like here is we’ve got 6km of decent work banked and agree this was definitely a day to focus on HR. There will be days you want to push a bit harder, but that’s why I do like this approach and I’m slowly being converted.

Coach Simon 🍊
27 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

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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sam-davies-1

180 Mins

54 POINTS

All done at run Sandringham 24 (209 mins 25 miles) not paced particularly sensibly. Felt really comfortable at 4:50per k – 5:30per k and kept on producing laps in this range expecting a slow down which never came. 2 hours sleep max between laps and nutrition was lacking lap 4. Lap 5 we were locked in a battle for 3rd and I was chasing the team ahead, must have passed them early and didn’t notice as we made up 9 mins on them. Still came 4th as their last 2 runners were the strongest. This was a huge confidence boost ahead of marathon training in new year as mental resilience has improved so much from last year
Wow!! How good was that. Perhaps a sign that marathon is going to be your best distance. Fantastic running Laura. 200 minutes at least in Zone 3 so I have to give you 100pts for this. That means you have some banked if you need to ease back at start of this new week at all. Looks like a fun event and shame the team couldn’t hang on to 3rd. Awesome running though. So pleased. I’ve tweaked the weekly target slightly as felt would be a tad harsh to penalize you for “over training” after such a good run. Hope the golf went well too?

Coach Simon 🍊
100 Points