Choose Day👇

I’ve tweaked it based on our conversation but another strong week with two really good sessions and some nice easy miles thrown in there. Plus you can enjoy your drink on Saturday evening now.

Coach Simon🍊

166 POINTS TARGET

157 Points

MONDAY

lo-si

60 Mins & Strides

22 POINTS

64′ easy minutes with strides at club run. A nice and chatty run with a friend.
Always better with mates. Well done Dan. Good start to the week.

Coach Simon 🍊
22 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Switched Tuesday and Sunday around. Yesterday was my birthday and by the time i finished work, we got out for some Nando’s and I watch Liverpool on TV I ran out of time. Some S&C on Sunday should be fine even after a few beers Saturday night.
Happy birthday. Sounds like you had a nice day and yes cramming in the S&C would only possibly only have spoiled the afternoon. So no worries on the switch up.

Coach Simon 🍊
0 Points

WEDNESDAY

michael-1

800s/400s/200s

31 POINTS

Tough little session as I couldn’t make the track and did this on a little 800m loop in Yaxley. Running up and down paths in the dark at speed isn’t the easiest but got it done and felt good afterwards. I was there and there abouts for the target times. Little slower on the 800 and 400s but just about okay for the 200s. Progression WU. Session completed in non carbons. (A first for me) 800s around 3:11-3:13 400s around 1:31-1:34 200s around 38s-42s CD completed.
Great work Dan. I think really good splits when you factor in the dark, route and the shoes. I think you’re probably looking at least 3-5 seconds for the longer reps for those reasons, so a lot to be happy with here. Sounds like it went well and the effort level was high which is the most important thing. Another strong workout and they all build that fitness to where we want to be.

Coach Simon 🍊
31 Points

THURSDAY

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philippa-wide

45 Mins Run

14 POINTS

gym-workout

Dan's S&C

15 POINTS

55 easy minutes with a friend. S&C completed once I got Poppy to sleep.
Great work Dan!! Another strong day of training!! Always like a bonus 10 mins as well.

Coach Simon 🍊
32 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

As discussed, swapped today and tomorrow around. 40′ easy completed ready for tomorrows session.
Good thinking. Hope you manage a decent rest tonight ahead of tomorrows session. Well done Dan

Coach Simon 🍊
12 Points

SATURDAY

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lindsey

8 x 1 Mile On/Off

54 POINTS

Not a bad effort and ran to park run and back from my parents for a route. Heading out the door at 8am was a little cold and legs didn’t want to warm up to start. Managed 7x 1 mile. This side of Xmas didn’t think I needed to be heroic and glad I started slower. Didn’t put my carbons on again which is another first for me. Had a goal of around 7:30/7:40 per mile. First couple I started a little slower and built into it. Reps 6 and 7 I was working pretty hard especially on the last where my HR was up in Threshold zone. Called it a day at 14 miles where I was cold and close to my parents. Better sessions to come.
Yeah not every session is going to be perfect but sounds like a decent workout and ultimately that’s what we want in a session like this is to be working hard in those last few reps. Sounds like a nice route and good to tag parkrun on as well. But well done Dan, another solid effort with some decent points in the training bank.

Coach Simon 🍊
45 Points

SUNDAY

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gym-workout

Dan's S&C

15 POINTS

Worst hangover known to man for Sunday but was a good night so worth it. I definitely don’t miss drinking. 30 mins S&C completed followed by 10 mins on my Wattbike to turn the legs over a little.
😂 Crikey that sounds pretty grim. But glad you had a good night. Get it out of the system early in the plan. Well done for still getting this complete.

Coach Simon 🍊
15 Points