Week Commencing: 18 May 26

Choose Day👇

A few things I wouldn’t normally do. A recovery week so early in the plan but with the race last week and next it just made sense. Tuesday I may run with the evening group. I almost NEVER do that, probably once in 3 years, but I think it could help by just explaining to the group what I am working on when I do the sessions (may still choose not to run). Keep the easy runs easy, and work hard in the two tougher runs and you’ll make some decent gains this week, even with the slightly lighter load. Any issues let me know.

Coach Simon🍊

101 POINTS TARGET

102 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Thanks for another quality session! I thought I’d feel much worse to be honest. But first two reps felt good then started to feel fatigue on 3rd/4th rep but still managed to hold pace okay and then had a bit more energy for last two reps somehow. Bit achy to start with, but feel like that session flushed that away quite a bit.
No worries. It’s great fun for me coaching that group as everyone puts in so much effort and there’s no moaning at all. Loving the pace as well. 3:52 average for 5.7km, exactly where we want it for that type of workout right now. And impressive you smashed it out 2 days post race. Having the Tuesday option there is a good alternative for the weeks you run or race on a Sunday. Awesome work Cam.

Coach Simon 🍊
24 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Great group today really enjoyed that. Felt comfortable. I’d usually do these Wednesday club runs much harder trying to go fast on the hills but felt much better going slower and concentrating on keeping HR low. Some of the hills the HR went up a bit though but average wise felt great
Yeah the hills will always push the HR up a bit. I’ve made that mistake in the past, almost like a masculine way of proving to the group I’m strong and quick up hills, when really the benefit comes from slowing down. So pleased to hear you are embracing that now. It should feel comfortable and get to end with plenty to spare. This will allow you to recover quicker and long term perhaps even do more. Well done Cam.

Coach Simon 🍊
24 Points

THURSDAY

Loading...
Exercises complete
Great work Cam!!

Coach Simon 🍊
10 Points

FRIDAY

Loading...
pett-xc

60 Mins Run

18 POINTS

Slowed down a bit as it was hot I’m sure I’ll get use to the heat soon, but don’t think I can go much slower as my foot starts to get a bit niggly but that felt like good pace I was trying to keep HR low still
It might be you find a higher cadence (lighter ground contact which should help the foot) and shorter stride length may help keep the pace and HR down. But definitely don’t want to make that foot worse so something to keep an eye on. Well done though Cam. All the extra miles build that aerobic base.

Coach Simon 🍊
18 Points

SATURDAY

Loading...
paul-lambert-1

parkrun

26 POINTS

That was tough. I thought I could have kept the pace up from the 1st mile, but dropped off then held pace in mile 2/3. Maybe I got a bit too ahead of myself as it was hot. Felt a bit sluggish today but gave it a good go. I think I’m 20 secs ish off my parkrun run PB and about 1 min off PB and I’ve rarely given 5ks a proper go, I think it’s my 3rd fastest 5k. I think some of the marathon training I lacked the speed stuff so hoping I can build back up again.
It was toasty out there. Even on my easy run my HR was probably 8-10 BPM higher than I would expect. I think switching from marathon to the shorter stuff you just need that bit of patience and keep putting in the work in the sessions. It will slowly improve and in my eyes you are definitely a sub 20 5k runner. I wouldn’t be in a hurry to get there though, just keep being consistent and it will happen. Well done Cam.

Coach Simon 🍊
26 Points

SUNDAY

Loading...
rest-day

Rest Day

0 POINTS