Week Commencing: 22 June 26

Choose Day👇

If you’ve not done strides before a 5k or race before I would highly recommend it. Why? Because if you’ve put that pace in the legs, when you start the race, 5k pace actually feels slow, rather than a shock to the system if you’ve only done a super easy warm up. Sunday is a good session and the idea is we are setting you up for the Pier to Pier to give you an idea of what pace we want to tackle on that day. It won’t be as fast as you do the 5k reps in the long run, but it won’t be far off. I’ve done loads of these sessions with the Sunday long run group before and if they do an undulating route just focus on HR or RPE rather than pace for the 3 x 5k reps. Good luck Tuesday, looking forward to seeing how you do.

Coach Simon🍊

120 POINTS TARGET

113 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

si-1-mile-3

5k Race

30 PTS

5k cancelled but done a great session with the gang. Wu 8mins 5k 8x 1min 3k 8min 5k Cd Extra points for the heat
That was good to be able to join in with the group and find a decent replacement. I really enjoyed it, was working hard at the end there, but definitely find runner with the team helps me push my limits. Glad you managed to find us ok and that you managed to sneak the last available parking place (I think).

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
A day late but but extra 10 mins for you coach. Few water breaks in there dor safety
Appreciate the extra 10. Nicely done. For the new data, just put the numbers in there, that’s fine. But can be helpful. HR within Zone 2 which is good to see, although perhaps RPE crept a little too high towards the end. Don’t be afraid to slow it down a bit further if need be. Especially in this heat. Job done though, so really well done Martin.

Coach Simon 🍊
21 Points

THURSDAY

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gym-workout

Home Legs Workout

10 PTS

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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andy-alice

40 Mins Run

12 PTS

  • Z2

SUNDAY

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jake-p2p

3 x 5km

57 PTS

  • Z4
Done early due to beers tonight. Good 2 c u. Last 5 rep was tough, enjoyes the sesson though. Accidently done 2k extra on cool down. Extra pts though. Time for a tip. Have a top one in the sun links
Absolute class. It’s been a tough week for me as a coach. Lots of the team have been coming up short in sessions, which to be fair, I do understand, conditions have been ridiculous. But that makes it even more pleasing to see you smash a session like this on a tough day, no excuses. It’s what makes the difference between those who tick along, and those who make gains. So thank you. This session replicates a half marathon well in that the early rep isn’t too bad, but as you found, come the last rep you’re working really hard to hold that pace. Enjoy the game and your beers, and again really well done here Martin. Class.

Coach Simon 🍊
57 Points