Week Commencing: 13 APR 26

Choose Day👇

Keeping those easy runs slow is going to be a big challenge but it’s important as we make more adaptations running a slower pace. Check out my latest post on the tips page for why. Sunday is a good chance to practice your target pace for Worthing and dial in that HM pace. Any problems let me know. But the focus should be on slow and easy Tuesday and Wednesday, then save the hard work for Sunday. Let’s make this a strong week.

Coach Simon🍊

101 POINTS TARGET

88 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

pett-xc

60 Mins Run

18 POINTS

60 mins 3 secs. 6.25 miles. Av HR 134 bpm. Av pace 9.36 p/mile. Mile 1: 9.35. Mile 2: 9.32. Mile 3: 9.35. Mile 4: 9.35. Mile 5: 9.41. Mile 6: 9.42. Mile 0.25: 9.30
Love the fact you’ve adapted so quickly to the easier pace and lower heart rate. This is exactly what we want from these runs and you’ll get fitter as a result. Well done Iain.

Coach Simon 🍊
18 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

60 mins 3 secs. 6.26 miles. 138 bpm. 9.35 av pace. Mile 1: 9.33. Mile 2: 9.32. Mile 3: 9.34. Mile 4: 9.35. Mile 5: 9.45. Mile 6: 9.35. Mile 6.26: 9.29
Loving this drop in pace and as you can see that HR is nicely under the 140. That’s the level you are going to be get maximum aerobic gains from this type of run so absolutely perfect and a real beneficial change to way you are training now. Great work Iain.

Coach Simon 🍊
18 Points

THURSDAY

Loading...
rest-day

Rest Day

0 POINTS

FRIDAY

Loading...
gym-workout

PT Session

15 POINTS

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

SUNDAY

Loading...
paddock-wood-2025-2

15 x 1km

51 POINTS

The hotel had some tracks which I thought would be more enjoyable and also gym didn’t open until 7.30 which wasn’t ideal. Therefore I went back to trying to run the mile version of the run, 1m slow then 2 mile faster. With a mixed terrain (some very uneven) and undulation (total ascent 441m) it was slower and tough. Much harder than a normal HM. Will send through some screenshots on WhatsApp.
Sometimes it’s about making the best out of the situation and looking at the stats you sent over you were working at the right level. I wouldn’t worry too much about pace. Worthing will allow you to hit a far more consistent pace, the fact you were working hard here for an extended period is the most important thing. Great work Iain.

Coach Simon 🍊
52 Points