Week Commencing: 29 June 26

Choose Day👇

First recovery week of the plan, we do this every 4th week just to give the body a chance to absorb the recent training load, but then it allows us to ramp up the pts again for the next 4 weeks of the plan. So not much in the way of hard work, just a slightly quicker parkrun if that’s ok with the buggy. Again you can base this off heart rate, but pace wise we definitely want to be no quicker than Zone 5. Hopefully this week feels more manageable and you feel fresh come the end. Keep up the great work Mark.

Coach Simon🍊

90 POINTS TARGET

88 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

gym-workout

Home Legs/Core

8 PTS

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👍💪

Coach Simon 🍊
10 Points

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Quads a bit tight at the start but soon cleared up. First half very light trail and second half road. All good otherwise.
Toxic 10 I read the other day, referring to the first 10 minutes of any run. Never make any judgement on aches, pains, effort level, until 10 mins in, when the body has woken up. One of my fav tips that. Well done Mark. HR, Pace and RPE all where we want them.

Coach Simon 🍊
18 Points

THURSDAY

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su-sparkes

120 Mins

36 PTS

  • Z2
Didn’t feel great, but got it done. Was mostly on light trail for reference.
Stats are good. Sometimes even the smallest change to routine (running a day earlier) can make a big difference. Sometimes it’s just about getting it done and moving on.

Coach Simon 🍊
36 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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si-25-5-miler

5K Tempo (10K)

24 PTS

  • Z5
Felt good. Managed to run without buggy today which was nice.
Great work Mark. What is exciting here is RPE and HR were in Zone 5, but pace, well, the quicker end of Zone 6. This should be a big confidence boost that when you next push for a quick 5k time you know you can go quite a bit faster than this.

Coach Simon 🍊
24 Points

SUNDAY

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