Week Commencing: 06 APR 26

Choose Day👇

No track Monday cos it’s bank holiday but a few of us are likely to meet up and do a few 200s if you fancied that, plus it’s low volume ahead of Wednesdays race which is exciting. Then the weekend some slower runs (ideally some on the trails) is good prep for the ultra. Any issues let me know but let’s bank another solid week.

Coach Simon🍊

100 POINTS TARGET

112 Points

MONDAY

si-1-mile-2

16 x 200 Metres

20 POINTS

Didn’t run but done this exact run on Tuesday
Some crazy pace on Tuesday. You’re probably be fine as you’re young and will recovery quickly but ideally we always want to avoid doing back to back tough sessions (on consecutive days). When we do a tough session we create small tears in our muscle fibres which then time to heal. If we then do another tough session before that repair has happened we increase the risk of injury. Given the race is in the evening you should be fine, but just something to be wary of going forward. Hopefully the legs feel fine this morning. Well done Shain

Coach Simon 🍊
20 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Done Mondays run today. Felt super strong throughout the run even with the heat. Bring on tomorrow
Nice, see feedback for yesterday, but glad you feel good. Wednesday should be fun.

Coach Simon 🍊

WEDNESDAY

si-1-mile-3

5k Race

26 POINTS

Felt really good with this run. 3.5k in my heart rate spike up 20 beats per minute so didn’t go past Lewis and just used him to tug me in that last little bit. Feel like I’ve got more in the tank especially if it’s not as hot and not overcoming the end of this cold.
Fantastic performance and I think it further highlights your potential. I’ve gone through my life always striving to be the best at whatever I do, right now I want to be the best coach I can be. I understand it’s going to take a lot of time (5,10, maybe even 20 years), but I know if I continue to learn, work hard, anything is possible. I say this because if you have that mindset, and want to be great at this sport, then I think there is a lot you can achieve. But we just need to be smart and not try and get there too quickly. That’s where the feedback will continue to help as we can keep tweaking the plan to keep pushing you and helping you become the runner you want to be. Brilliant work Shain, so excited to have this opportunity to help you on your journey.

Coach Simon 🍊
26 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

Done an easy 5 miles today. Body felt great. Legs feel strong even after the two hard sessions back to back. Can’t wait for tomorrow’s 2 hours. 1:30-1:40 before parkrun is the plan and then do parkrun easy.
Nice, good to flush the legs out if you felt good. Really hope the long run goes well. You will be half way through as I’m writing this feedback.

Coach Simon 🍊
12 Points

SATURDAY

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su-sparkes

120 Mins

36 POINTS

14k done before parkrun and a sub 20 5k parkrun. Aimed to run back with my dad but he couldn’t run back home so walked 3.5k back. Would have been 2 hours if that was the case. But was just over 1:30 hours. Legs felt sloppy first 4K but woke up from then onwards. Very enjoyable run today. Done a 30 minutes easy this evening to make up for the 30 minutes short👌
Ah that makes sense about the extra 30 mins. Quality running Shain.

Coach Simon 🍊
36 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

60 minutes nice and easy. Another really enjoyable run. Went through Church in the woods and Alexandra park, surprised with how far I can run in the hour. Legs again feel solid and nothing ached.
Nice. A really good weekends work. I think if you get the pace right for the easy runs, you’ll be amazed long term how many miles you can run in a week. Some of the top guys do 100+ miles each week, not that I think that is necessary personally, but they do it. Don’t worry, I’ll never make you run 100 miles in a week 😂

Coach Simon 🍊
18 Points