Choose Day👇

As suggested we’ve moved everything forward a week so we can progress gradually. Really hope the knee does feel better now. Merry Christmas Rebekah 🎄 Any issues let me know.

Coach Simon🍊

38 POINTS TARGET

MONDAY

si-1-mile-3

8 x 200 Metres

10 POINTS

Didn’t do the s&c, wanted to see if I’d cope with just the run. Managed it but it was quite hard. My fitness has tanked with having a week off. Have tweaked the top of the quads/hip flexor so will see how that heals. The breathing still isn’t doing much either.
Your feedback doesn’t reflect the stats on Strava, which actually suggest this was a massive improvement from when you first did this session. I was surprised just how quick you were having read the feedback first. If possible next time you do this session, make a note of the actual time it takes for you to run the 200 meters eg 45 secs. That way it gives you a clear idea of how well you are doing. And also gives you a target to chase each time. Personally I open the notes app in my phone and right down my time for each rep. I find it helps motivate me too, to try and reach the end of the rep and hit the same time. Keep an eye on those niggles as well. We don’t want them getting worse. But I re-emphasize what I said based on the Strava stats, that this was a much better session than you have given yourself credit for. So great work Rebekah.

Coach Simon 🍊
10 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Monday- I use the garmin app to view my splits as it records the actual lap times. It was all in the 50s, before I’ve managed to be a bit quicker, but i definitely felt less fit. Wed- run was OK, I struggle to run slow especially when it’s cold. The stops are me looking at the map when I’d gotten lost. Not that sore but am rather tired after the 5 miles.
That’s great. So we’ve got those targets now and want to try and knock a few seconds off if we can over the next few weeks and sneak into the 40s will be a big step forward. Well done on this slightly longer run too. We are kind of trying to fast track you a bit with this style of plan given your goal, so it will be quite demanding on the body. Normally we’d do a higher proportion of slower miles compared to the higher intensity stuff but obviously that wouldn’t get you the progress you want. So stick with it and try and embrace the soreness, as that will happen a touch with this approach. Well done Rebekah.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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si-1-mile-3

8 x 200 Metres

10 POINTS

Felt rather hard, just doesn’t feel like it’s getting any easier so I’ve no idea how I’m ever going to sustain that pace. According to garmin, splits were 48.6, 49.3, 46.6, 52.2, 48.9, 50.6, 57.5, 56.4. Had to walk some of the cooldown run as didn’t have breath or energy
Truth be told. It never gets easier. Our pace just gets quicker. It’s natural to look ahead and think, there’s no way I can do that. But then remind yourself, right now, I don’t actually need to, I just need to keep ticking off the sessions. Plus a lot of is mental. If I said to you (and just to clarify this is hypothetical 😂) I’ll give you a million pounds if you run 1km in 4 mins or less, I think you’d be surprised how close you would get. You might almost kill yourself doing it, but it highlights how much is mental. Keep going, I think there are definitely signs of improvement and that is the most important thing.

Coach Simon 🍊
10 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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rest-day

Rest Day

0 POINTS