Choose Day👇

Couple of good midweek sessions. Why? Well we want to make sure we don’t ignore the fast twitch muscle fibres that you’ll need to call upon late in the marathon, hence the 5k session. Then smashing out some HM speed work, makes the marathon paced sessions to come feel easier. Clever right? Thanks for the recommendation for Phil as well, he’s signing up from next week. Any problems let me know. We could potentially switch out one of the sessions for a quick parkrun if you prefer? My worry there is then following that up with the long run, hence why I keep the sessions apart.

Coach Simon🍊

130 POINTS TARGET

134 Points

MONDAY

Done and actually on Monday for a change. I assume you are supposed to do the single leg deadlift on both sides ie 6x in total?
Well done Chris. Yes anything single leg, do twice, so double the reps. I’ve got more of these in the locker now so we can make gradual progress. Any time it feels easy we can add a few more exercises.

Coach Simon 🍊
5 Points

TUESDAY

su-sparkes

120 Mins

36 POINTS

Done. Not fun
A bit of needs must here. But frees up the option for that fast parkrun on Saturday. Sometimes it’s about building mental strength and that ability just to keep going. Which you clearly did here. Great work Chris. Also look at this way. How many runners in Hastings smashed out a 2 hour long Tuesday evening. In fact how many people did it? You’re leading the way in that respect. Which is a nice way of looking it.

Coach Simon 🍊
36 Points

WEDNESDAY

Done
💪

Coach Simon 🍊
5 Points

THURSDAY

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simon-half-marathon

7k HM Tempo

27 POINTS

Done. That was tough! Dark and foggy which didn’t make it easy but physically much tougher than I was expecting. Ended up walking/jogging the recovery 2k. 50hrs to recover before ParkRun and watch days I need 48hrs so fingers crossed!
I think when you’ve done a lot of easy pace miles, to suddenly flick the switch, especially in tricky conditions and solo, can be harder than expected. So kudos for still getting the session done and working hard. I’ll still go max pts, even with the missing CD as sounds like the RPE was a little higher than we might expect for this session. Feeling good about the recovery time, the watch often over reacts, at least mine does. Well done Chris.

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Smashed it! Forgot to stop watch. Official time should be about 20:50. Great pacing through the wind from Finn Garlick
Finn is great. I coached him for a bit. Top bloke. A fantastic result here. And what a massive improvement from your time when you first started this plan. I will tweak the training paces as a result, but see that as a confidence boost rather than a negative. Superb running Chris.

Coach Simon 🍊
34 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Done. Felt good
Biggest week so far in terms of pts. 134 banked. A 9th week on the spin hitting your targets. Up to 90% overall, and the missing was due to the back issue, so not really your fault. So really pleased how everything is coming together now and excited for the next month or so. Awesome work Chris.

Coach Simon 🍊
27 Points