Choose Day👇

We don’t need to be smashing out silly long runs every week, so we step back this week and focus on quality over quantity. If you wanted to switch the legs & core for the new plyo workout again just let me know. Any other issues just shout. But keep up the great work. HHM next week, Brighton in 4 weeks, the weather improving, the evenings getting lighter, what a time to be a runner.

Coach Simon🍊

117 POINTS TARGET

115 Points

MONDAY

track-puddle

3-2-2-1 x 3

24 POINTS

I think that was my favorite track session to date. the set was really fun was nice to do a push in the last minute! Legs felt fine from Saturday too 🙌
Thank you, glad you enjoyed it. You smashed it too, really impressed with that pace at the end, and to think you ran 4 hours at the weekend. Your fitness is in a great place right now. Really well done Emily

Coach Simon 🍊
24 Points

TUESDAY

circuits

Circuits

10 POINTS

Hard work! Body weight warm up, followed by x 5 hill sprints followed by 50 reps of box jumps, snatches, lunges, squats, press ups, sits ups, ball slams, thrusters. There were only a couple of people ahead of me on the hill sprints so I was pretty chuffed😆 I’m starting to get so competitive now 😂
Oof. That does sound really tough but great to hear the fitness is paying off and you smashed out the hill sprints. Fantastic work Emily. Just pause for a minute, look back to a time you weren’t this fit and think how impressed you would be with your current self for what you have just done over the last 4 days. It’s amazing right??

Coach Simon 🍊
15 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

It was hard to begin with due to the darkness/ rain and my tired legs, but half way through it got lighter, stopped raining ☀️ and I felt much better even on Harold road! 😆
You have certainly crammed a lot into the last few days, but equally that should mean more rest now, which is a good thing. But really well done Emily

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Emily's Arms

10 POINTS

Complete
💪

Coach Simon 🍊
10 Points

FRIDAY

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gym-workout

Emily's Legs & Core

12 POINTS

Complete ✅ Was super tired all of yesterday afternoon, think the week is catching up 🥱 but glad I got back in the gym this morning. Wall squats never get easier 😅 glad it’s Friday 💃
Well done Emily, you’re nearly there. One more session and a nice rest day to look forward to. It’s a tough part of the plan for sure, but we are not far from the taper now so that’s good news.

Coach Simon 🍊
12 Points

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

That was so hard!I forgot how hard park run is 🤣 my legs felt really heavy today but chuffed I still got a PB!
Congratulations on your PB Emily, yes 5ks are brutal when you are pushing to your max, but it’s great to know you’re running better now than ever before, and we’ve not even been training for this distance which makes it even better.

Coach Simon 🍊
30 Points

SUNDAY

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rest-day

Rest Day

0 POINTS