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Week Commencing: 13 July 26

Choose Day๐Ÿ‘‡

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

He’s back!! Hopefully not too worse for wear? Great session Tuesday. Get the pace right and it’s not too bad, tough, but rewarding. Pacers day Saturday so a chance to push for a quickest time of the year if conditions are favourable. Relatively light mileage and that’s to leave you fresh for the Pier to Pier the following Sunday. Any issues shout. Make this week count.

Coach Simon๐ŸŠ

101 POINTS TARGET

100 Points

MONDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

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

TUESDAY

dead

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill

Good session back. Tough with hills and heat but didnt feel too behind.
Good to have you back. Definitely one of the toughest we do but you looked to be running strong ๐Ÿ’ช

Coach Simon ๐ŸŠ
28 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7

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.

Done a day late mins strides. Still warm out
Missed strides? An extra 10 mins later in the week will make amends for that. Well done or getting it done. No more football to ruin the schedule ๐Ÿ˜ข HR just where we want it.

Coach Simon ๐ŸŠ
18 Points

THURSDAY

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gym-workout

Home Legs Workout

10 PTS

Home Legs Workout

Squats

3 x 15

Single Leg Deadlift

3 x 15

Calf Raises

3 x 30

Wall Sits

3 x 60s

Bent Knee Calf Raises

3 x 30

Side Lunges

3 x 10*

Split Squat

3 x 10*

Single Leg Glute Bridge

3 x 15

Tib Raises

3 x 15

Crab Walks

3 x 60s

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

FRIDAY

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bonfire

50 Mins Run

15 PTS

  • Z2

50 Mins Run

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

Done 80 mins as owed 50 from friday + strides
Love this. These little things make the difference

Coach Simon ๐ŸŠ
28 Points

SATURDAY

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paul-lambert-1

parkrun

26 PTS

  • Z6

parkrun

10 Mins WU

Zone 2: Easy

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

All done best 5k for 26 too.
parkrun PB as well. Deserved this for all the hard work you have done and great to see that paying off. Awesome work Martin.

Coach Simon ๐ŸŠ
26 Points

SUNDAY

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rest-day

Rest Day

0 PTS

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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