Choose Day👇

Biggest week yet with 120 points up for grabs. Keep being patient and trust the process. I would say aim for about 5:30-5:40 per km for marathon pace. A little bit faster than sub 4, but that should feel comfortable enough and then during the “off” mins, drop back to anywhere 6:00 per km + Any issues just shout.

Coach Simon🍊

120 POINTS TARGET

135 Points

MONDAY

circuits

Circuits

10 POINTS

simon-half-marathon

7k HM Tempo

27 POINTS

lol we got there in the end. Sorry for all the changes and thanks for the tweaks. Good to do a tempo run on the road rather than the treadmill – so much harder to work to a target pace when you’re not on a dead flat course.
😂 Well done. If you’re route is undulating then change your targets. So what I do when I race and train like this is have an average target pace. Let’s say 4:30 per km for a half. If the first km is uphill and I hit 4:50 I then know I’m 20 seconds off target, so when I get a downhill, I’ll look to make up some of that lost time, rather than try and then stick to 4:30 on the downhills. And if the route is hilly, you can probably add time onto your half marathon target pace as well. You can never make up lost time uphills on the downhills. So things to consider going forward. Or alternative just focus on keeping the RPE around 6, you’ll soon know if this creeps up to 8 or 9/10 and you can ease back, especially uphill. Brilliant start to the week though with some serious points banked.

Coach Simon 🍊
42 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Treadmill. 60 mins @ 6 mins per km for the duration. IDK if my watch is buggered or if my cardiovascular fitness is getting a lot better but heart rate is slower it seems.
Well done Lucy. HR does tend to vary from one person to the next and we are putting complete faith in the device being accurate. I’ve not used an external device yet, but I know they tend to be much more accurate. But well done for getting this one complete.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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goodwood

2 x 30 Mins @ MP

48 POINTS

Never really practiced marathon pace before, this felt weird! Not helped by a pretty hilly course 🤦🏻‍♀️. Next time a similar run comes up on the plan I’ll find somewhere flatter so I can get a feel for what 5:30 / 5:40 feels like. But otherwise all good! Yay for long runs!
Yeah it’s a slightly odd one because I feel like eventually you’ve got a quick marathon in there, hence why I’m sure you’ve put 5:30/km rather than 5:41 (sub 4). So it should feel very controlled and almost helps slow down the easy pace too. I think these sessions really come into their own when your marathon target comes down a bit, but hopefully that will be the case once we tick off Brighton. Also a good way just to break up a 2 hour run. Well done Lucy.

Coach Simon 🍊
48 Points

SATURDAY

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gym-workout

Lucy's S&C

12 POINTS

16kg goblet squat and heels elevated to work quads a bit more ✅
Well done Lucy, you’re not the first to mention about raising the heels slightly for the squats. I may have to try this myself at some point.

Coach Simon 🍊
12 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

52 mins easy run
Fine! 😉😂 On a serious note, glad the foot is behaving itself and you can get that 4th run in. Today was the first time I went to the gym and thought “I wish I was running 😥🎻” So I do get it. Well done Lucy.

Coach Simon 🍊
15 Points