Week Commencing: 18 May 26

Choose Day👇

A funny week which looks crammed because the rest days are bookended on Monday and Sunday. But we need to rest after the Rye 10. You could potential move the 20 x 1mins if you still feel tired Tuesday. Wednesday with the club, but I wouldn’t go in the top group as you want that to be easy. Then Saturday is a quality session which you can finish with parkrun at your 10k pace or just quicker, that will be a similar pace to what you want to run at the 5 miler the next week and on tired legs, so ideal prep. Any issues just shout. But a great chance to make some decent gains here.

Coach Simon🍊

110 POINTS TARGET

110 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Legs definitely felt fatigued from Sunday but happy I managed that session on tired legs. It did feel really tough but I gave it max effort. Stayed consistent and finished strong!
Yeah it’s a fine line sometimes so we just need to be a bit careful but you did absolutely smash the session. Quite a bit under your current 5k PB pace which is fabulous and highlights how well you did. It won’t be that often we do an effort session like that so soon after a tough race, so hopefully you’ll feel fresher in future workouts. But terrific running Jodie.

Coach Simon 🍊
24 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Probably could have been a bit slower but the group was quite a strong one. Average HR 147 which felt like a conversational pace.
I did check the stats. In the right zone which is good, but yeah there doesn’t seem to be much difference between the two groups these days and your pace wasn’t far off mine. I think just some weeks when you feel tired and jaded and really need that “easy run”, heading out for a flat one is wise, but most of the time these Wednesday evening runs are a good choice and the company is very important for our mental well being. Well done Jodie.

Coach Simon 🍊
24 Points

THURSDAY

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Good workout. Nice to follow a set plan with the gym!
I’m a big fan of routine. Just keeps thing easy and you stop doing stuff which has no benefit. Well done Jodie.

Coach Simon 🍊
10 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

Felt good and was much easier to keep RPE low today. Managed to keep HR down too despite the heat ☀️
Really pleased to hear that. There shorter easy runs should feel comfortable to be fair and that means you are working at the correct intensity. It’s 30 seconds per km slower than most of your pre Brighton runs, so I feel like that’s a really positive change. Well done Jodie.

Coach Simon 🍊
12 Points

SATURDAY

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michael-chichester

5km x3 Progression

40 POINTS

Enjoyed the first part of that. The third 5k was tough (I knew it would be!) but in the heat I struggled to get the pace up to where I wanted to and did have a couple of breaks to reset my body temp! Fairly hilly route for me too which probably didn’t help. I can see why these sessions will benefit me going forward though and overall feel great for ticking that off solo
I think the conditions made a big factor today and I’m about to tweak the dashboard soon so paces will have a bit more a range to factor in different conditions. So I wouldn’t worry too much about not quite hitting the pace at the end. It’s a tough one that and the fact you completed it is the main thing, so really well done Jodie.

Coach Simon 🍊
40 Points

SUNDAY

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rest-day

Rest Day

0 POINTS