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Week Commencing: 11 May 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

I’m not sure how much of this schedule is achievable if you are working lots and traveling. But it’s the last week of this plan so I can put up a form on your dashboard to fill out for how we progress. I still feel that’s it’s been a success, even with the disruptions and niggles that you have had to battle. If you need me to change stuff around this week just drop me a message. Or if this week is particularly busy and next week is quieter perhaps we bring forward a rest week?

Coach Simon🍊

118 POINTS TARGET

MONDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

TUESDAY

gym-workout

5pts | Home Core

5 POINTS

5pts | Home Core

V-Sits

3 x 10

Plank With Leg Raise

3 x 60s

Russian Twist

3 x 15*

Side Plank with Leg Raise

3 x 30s*

Single Leg Glute Bridge

3 x 15*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

gym-workout

5pts | Ankles & Knees

5 POINTS

5pts | Ankles & Knees

Single Leg Calf Raises

3 x 30

Tib Raises

3 x 30

Single Leg Bent Knee Calf Raise

3 x 30

Wall Sits

3 x 60s

Iso Lunge with Heel Lift

3 x 10*

A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.

swimming

40 Mins Swim

12 POINTS

40 Mins Swim

40 Mins Swim

Zone 2: Easy

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

60 Mins & Strides

60 Mins Run

Zone 2: Easy

8 x 100 Meter Strides

Zone 7: 3K

If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.

THURSDAY

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gym-workout

5pts | Home Core

5 POINTS

5pts | Home Core

V-Sits

3 x 10

Plank With Leg Raise

3 x 60s

Russian Twist

3 x 15*

Side Plank with Leg Raise

3 x 30s*

Single Leg Glute Bridge

3 x 15*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

gym-workout

5pts | Home Legs

5 POINTS

5pts | Home Legs

Single Leg Squats

3x15

Single Leg Deadlift

3x15

Single Leg Calf Raises

3 x 30

Forward Lunge and Rotation

3 x 15

Side Lunges

3 x 10*

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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jamie-tiltman-session

5K Easy/HM/Marathon Pace

38 POINTS

5K Easy/HM/Marathon Pace

5k @ Easy Pace

(RPE: 3)

5k @ Marathon Pace

(RPE: 5)

5k @ Half Marathon Pace

(RPE: 6)

2k CD @ Easy Pace

(RPE: 3)

A really solid session going through the gears. Work hard to hit those paces, especially that last 5km where the RPE will be creeping up towards 7, maybe even 8. You got this!! Enjoy.

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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