Week Commencing: 15 June 26

Choose Day👇

A couple of lighter weeks in terms of pts just gone, so keen to work you hard this week. Albeit you should find the intensity in terms of heart rate is controlled and we should never really go above LT2. What that allows is for some decent volume and I think we can hit 50k this week, or close to it, but without going to crazy. Read the notes for Wednesdays session as that explains it better and Saturday’s is one I’ve always enjoyed. In the past I’ve picked a 1km loop and just hammered it 15 times, but then I do like a loop. Any questions or issues just ask. Keep smashing it Laura.

Coach Simon🍊

113 POINTS TARGET

98 Points

MONDAY

Much needed stretching today, felt better than expected but areas of tightness. Unsurprisingly travelling to Europe playing, then playing golf (with very little sleep but we came 2nd) and then doing a 24 hour relay leaves you a bit broken I come down with a cold today hopefully it’s more tiredness than full blown cold but training may need to be pushed back a little as tomorrow might be a bit soon to train.
Yes I’m not surprised the body is screaming for rest. Well done on the golf. To be honest you banked at least 18pts more on Sunday, so that means you can miss a session this week and still be on track. So don’t rush back. I would recommend an extra rest day. You might even want to switch the 400s and 60 mins run around as well if you need to. I’ll change Tuesday to a rest day though.

Coach Simon 🍊

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

THURSDAY

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worthing10k

16 x 400 Meters

28 POINTS

I got 8 reps done felling much better but still not 100% that coupled with it being super hot I was starting to dramatically fade and decided that there was no point pushing it in the circumstances. Just pleased to be back running after a rough few days. Will look to make up some points at the weekend. Legs feel really well recovered.
Sensible decision. You pretty much ran a marathon at the weekend, so was always going to take a bit longer to recover. Glad you are feeling pretty good though, I wouldn’t go chasing too much in terms of lost points and a good recovery is equally important. Well done Laura.

Coach Simon 🍊
17 Points

FRIDAY

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All done, kept things sensible with a huge session tomorrow but felt like I was moving well today
Nice, if using the gym don’t feel like the sessions have to be 100% rigid. I switch mine up from time to time but focus on the key exercises, deadlifts, squats, split squats, calf raises, then may play around with a few depending on which machines are free. It’s good to have variety sometimes

Coach Simon 🍊
12 Points

SATURDAY

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paddock-wood-2025-2

15 x 1km

51 POINTS

Pretty brutal in the conditions ridiculously humid after the cold and with the heat did this on effort and heart rate and not pace so pace little off of the zone (tight corners also didn’t help) came back home after every rep to hydrate and had a few extended cooling breaks which seemed to work well. Probably 95% over the cold now.
Sensible approach and as you progress you might find you have days where the HR is lower than you expect and you can push the pace. I’m finding that myself using this method. You got it done which is impressive but hopefully given the rest and RPE didn’t feel too daunting. Sometimes we question the difficulty of sessions like this but ultimately we are only going to keep improving if we work hard and push our limits. That is what makes the difference between a runner who does keep improving and those who get stuck in the same place. So really well done Laura

Coach Simon 🍊
51 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Kept this super easy after yesterday and playing golf both days avg hr was 141 which in the heat I am very pleased with. One ankle didn’t like the corners yesterday so came off river early and did more roads than the plan ( no issues on road, old footballing injury nothing to be concerned about) cold no longer a factor thankfully,
Glad this went well and I think a decent week in the end given the cold and the need for extra recovery post Sandringham. Well done Laura.

Coach Simon 🍊
18 Points