Week Commencing: 29 June 26

Choose Day👇

With your holiday in 3 weeks I’ve extended this plan until then. Tuesday is the session we will be doing with the group. If you wanted to do something more tempo based again, then let me know and I can switch them around. Then it’s keeping those easier runs easy and banking the time of feet as you continue to build your aerobic base. Keep smashing it Susie. Any issues let me know.

Coach Simon🍊

76 POINTS TARGET

32 Points

MONDAY

gym-workout

Home Legs/Core

8 PTS

I’ve done this on Tuesday. I didn’t wear my watch so don’t know my heart rate I’m afraid.
To be honest stats are only really relevant for the cardio workouts, we don’t need to worry about S&C, but well done Susie.

Coach Simon 🍊
8 Points

TUESDAY

rest-day

Rest Day

0 PTS

I did yesterday’s legs & core today. I’m up to 2 reps of everything, but I don’t dictate Russian twists as they hurt my back. Everything else is ok tho!
Well done Susie. Rotation wise, try this instead of the Russian Twist (https://youtu.be/UpJ0F0j8qxI?si=SoqzzK_hzQ4BXEXu) Might to copy and paste that link. If rotating hurts your back you might have a weakness which needs looking at, so we want to be doing a twisting motion somewhere really, otherwise the problem may get worse.

Coach Simon 🍊

WEDNESDAY

me-1-post

30 Min Tempo (HM)

24 PTS

  • Z4
I did this and it felt ok. The average stats include the WU and CD. My pace for the tempo was 9.40 for the first 10 mins, and aroubd 10.15 for the next 20 mins.
Well done Susie. A decent effort, and good to pick up that pace slightly. It’s always hard doing any kind of increased effort solo.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Home Legs/Core

8 PTS

FRIDAY

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bonfire

50 Mins Run

15 PTS

  • Z2
I’m away with my daughter and not able to do a run unfortunately!
No worries. Hope you are having a nice time with your daughter?

Coach Simon 🍊

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2