Week Commencing: 22 June 26

Choose Day👇

So we have the handicap race on Tuesday. If grouped with some other runners, stick with them at follow their pace, they should be going at the right speed for you. Wednesday keep it easy. If you want to run with Kev’s group that’s fine, otherwise a nice easy flat one again. 6:20 per km + pacing wise. Friday we pick up the pace a little, as with the week before and then Sunday another extra 10 mins on the long run, keep the pace even slower if you can, we want to make sure you are fit enough and strong enough for the Pier to Pier race next month. Any questions or issues just ask.

Coach Simon🍊

120 POINTS TARGET

116 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

si-1-mile-3

5k Race

26 PTS

Evening efforts on the old raiway track at Bexhill
Great running again Xiulan. A good alternative to the 5K race and nice to run with the group.

Coach Simon 🍊
26 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Started my run at 6.07 from Park Run to Bexhill and back. Unfortunately couldn’t start the ‘Workout’ on my telephone so only recorded distance at 9.78 k. No other data available,
Sensible to start early. That’s ok, perhaps fractionally quick here, but nothing to worry about. Definitely a better pace than when you first did the run so that’s good. Really well done for getting this done on such a warm day.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Normal daily exercises plus wall sit and plank. Wall sit achieved holding for 60 seconds but plank, very close but not quite there yet,
Fantastic, you are going to be so strong. I wouldn’t do the Wall Sits and planks every day though. Perhaps every 2nd or 3rd day.

Coach Simon 🍊

FRIDAY

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louise-cavill

30 Mins HM Tempo

28 PTS

  • Z5
Another early start along Bexhill sea front. 10 min Warm up 1.47 km @ 6.49 mins / km 30min run 5.28 km @ 5.54 mins / km 10 min Warm down 1.38 km @ 7.2 mins / km.
Very sensible to get out there early given the heat. Really well done with the pacing. Just about right given the conditions. For the stats, just putting the average for the main part of these sessions is fine. We don’t need to worry about the WU/CD really. Fantastic running Xuilan.

Coach Simon 🍊
28 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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su-sparkes

140 Mins Run

42 PTS

  • Z2
Prior to the 2 hours run I ran around Alexander Park for a little more than 20 minutes. After I stopped and just wandering around somehow my watch was started for another 3 + minutes so I reset the watch prior to the long run, which shows I ran 25.37 km at a pace of 6′ 22” / km.
Fantastic running Xiulan. We certainly don’t want to go any quicker than this for the long run, and if anything you could even slow down a fraction if you feel tired. But this sets you up really well for the P2P in a few weeks time. Brilliant work.

Coach Simon 🍊
42 Points