Choose Day👇

Sunday’s long run is the key here. The last long “easy” run before Manchester. Keep it easy. We’ve got another big MP session next week to push the pace. Tuesday I’ve added a bit of speed in there, just to give the fast twitch fibres another wake up call. You could swap that with Thursdays if you’re still feeling a little tired from Sunday’s big run. We’ve got 6 weeks left on this plan though, and this is one of 2 weeks at 160 pts, the rest are 140 or less, so just know if you get through this one, most of the hard work is done.

Coach Simon🍊

160 POINTS TARGET

160 Points

MONDAY

TUESDAY

gym-workout

James's S&C

15 POINTS

lo-si

60 Mins & Strides

22 POINTS

Was shattered yesterday so took a whole rest day.
Moved my strength & condition to today as well as easy run.
Strength workout felt good.
Easy run the felt really good today, heart rate low & just a nice run. Strides stretched the legs & also felt good.
That’s a very sensible approach and always important to listen to the body. Then tweaking the schedule like this means you easily catch up. So very smart and glad you felt strong today. Excellent work James. Another brilliant weekend for the team, the results surpassed my expectations, the plans continue to work, so that should give the rest of the team confidence for their goal races this Spring.

Coach Simon 🍊
37 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Good solid bike session, pushed the heart rate a bit & legs felt good. Nice stretch afterwards
Great to hear. I love the idea of having a bike at home one day. Zwift looks very appealing to me, but I worry my competitive instincts would take over.

Coach Simon 🍊
15 Points

THURSDAY

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gym-workout

James's S&C

15 POINTS

Same as Tuesday, session felt good & comfortable with the workout.
Awesome work James 💪

Coach Simon 🍊
15 Points

FRIDAY

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paul-plan

5-5-10x1-5-5

30 POINTS

Moved the session to Friday morning as the weather was so bad. Normally with bad weather but was very windy, cold & wet so decided to wait as it was intervals.
Was a very good session & enjoyable. The first to 5 min blocks were hard work as up hill for some of it & into wind.
Very pleased with my pace differences across all intervals.
Legs feel good after
I’m pleased to see the team doing well & getting results. Nice to see people following the plan & improving. Also pleased that your hard work is paying for people.
Also there is a 20 mile race in mk on Sunday so I’ve entered that as my easy pace for 3 hours takes me to 20 miles. Will keep it easy but use it as marathon prep run for fuelling & pre race prep.
Great session James and thanks for the kind words. Great idea to enter the race for your long run. Big fan of that approach as a chance to practice all those race day logistics that are so important.

Coach Simon 🍊
30 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Nice chatty easy parkrun in the sunshine.
Perfect ahead of the Sunday long run. You wouldn’t believe how quick some of the team run their “easy” parkruns. So I appreciate you sticking with the pace.

Coach Simon 🍊
9 Points

SUNDAY

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sam-davies-1

180 Mins

54 POINTS

Really enjoyed this run, felt easy for 18.5 miles then 3 hills in the last 1.5 miles made the finish tough
Very pleased with the pace & did push it hard at all, was very comfortable.
Windy in places but sun out again & felt great. Even included a toilet stop at 10 miles where I didn’t stop my watch.
Fuelling & race prep went well with the exception of Maybe a bit less fluid in the morning.
Very enjoyable run, now for recovery & getting the legs feeling good.
This was huge and love where you’re at with the prep. This plan has been executed to perfection. We’ve got one more big session to tick off, but I couldn’t be happier. Fantastic running James. A few bonus pts thrown in for such a good run and I think I had missed some earlier in the week. You’re overall % stats are incredible. 15/15 weeks you’ve hit your target. That’s superb. Keep it up James.

Coach Simon 🍊
57 Points