Week Commencing: 23 MAR 26

Choose Day👇

One of the biggest mistakes I see is runners not taking enough rest after a big race. It’s how I got injured last winter coming back too soon after my marathon. If you wanted to bring the 60 min run forward to Wednesday that would be ok, but keep it light. Thursday is possible the AC track, or I can set a session for you if you prefer. The 160 mins would ideally be on the trails, with your pack on and fuel, water etc to get you ready for the 50k. Even better if you can do it on the South Downs Way. Any problems just ask. The plans are always super flexible if you do want to change things, especially at first whilst I begin to learn what works best for you.

Coach Simon🍊

87 POINTS TARGET

93 Points

MONDAY

rest-day

Rest Day

0 POINTS

4K somewhat easy 8×2 minutes focusing on form
Good to see you Shain and nice to stretch the legs out.

Coach Simon 🍊
6 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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michael-chichester

Progression Run (KM)

24 POINTS

Started feeling very very good. The wind on the way back was a struggle and a slight cold (blocked nose) made my effort definitely drop but try to hold it and then get that tiny bit quicker for the 3k
That session gets challenging when the pace starts to really drop. So you did really well. The more we practice our certain paces the better we get at then. But an excellent session Shain

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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beachy-head

160 Mins

48 POINTS

Only done 2 hours. Cold really got in the way of this run but feel good after it all.
No worries. To be honest when you’re away that’s still a very good effort. So well done Shain

Coach Simon 🍊
36 Points

SUNDAY

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bonfire

50 Mins Run

15 POINTS

Done 50 minutes and felt good the whole time, last 1k I stretched the legs a touch due to the 30 minutes less yesterday. Feeling really strong in the legs with no injuries, really enjoyed that session.
That’s great to hear. It’s so nice when you have runs like this and you feel strong. Awesome work Shain. Few bonus pts for the quicker pace at the end

Coach Simon 🍊
17 Points