Choose Day👇

So every 4th week is a recovery week. The target points drop back by 20. This allows us to absorb the recent training so we can kick on and push the targets slightly higher for the next 3 weeks. If we keep going up up and up, we would eventually break down. I’ve made that mistake in the past 🤦‍♂️ You could swap track for parkrun if you wanted but I feel track will always bring you the best gains. I appreciate it’s another week where changes might need to be made, so let me know if that is the case. Happy New Year Emily.

Coach Simon🍊

100 POINTS TARGET

MONDAY

bonfire

50 Mins Run

15 POINTS

It was nice to get out and have some fresh air. Kept to the RPE. In reply to the last feedback – I’m a physiotherapist in the NHS! I mainly work with elderly people helping with basic exercise programmes and managing daily tasks. My knowledge isn’t so fresh on sports injuries but it does help when I get the odd niggle 😂
Ah that’s a great job. Good on you. I’ll be dropping you a message now about my symptoms, sorry. Well done on the run Emily.

Coach Simon 🍊
15 Points

TUESDAY

Good alternative workout to the gym!
It’s a decent one this. And as you say, a good one to do when you can’t get into the gym. Well done Emily.

Coach Simon 🍊
10 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Hard work. Felt very sluggish and was very cold!
There’s a thing called the rule of thirds. Have I mentioned it yet? A third of our runs feel great, a third feel ok and a third feel rubbish. So when we know this and a rubbish run happens, which it will, a third of the time, we can just move on, knowing better awaits. It’s not a sign we are losing fitness or not working hard enough, it’s just one of those runs. Well done for getting out there Emily.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Added this session onto Sunday’s
No worries. Always happy if you do need to mix things up, especially as it was New Years Day right?

Coach Simon 🍊

FRIDAY

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SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Took it it nice and steady on the way out, then when there was more room I gave it a good push on the way back – really pleased with my time!
Well done Emily, a very solid run. Conditions were tricky so was sensible to approach it with some caution. Glad you felt strong.

Coach Simon 🍊
26 Points

SUNDAY

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gym-workout

Emily's Legs & Core

12 POINTS

Was a bit daunting going back to the gym but really enjoyed it. I dropped the weight and some of the reps on a few of the exercises. It was fun finishing the session with the 12 min arms 💪
Ah great work. Well done for adding the arms workout in there too.

Coach Simon 🍊
16 Points