Week Commencing: 27 APR 26

Choose Day👇

Busy week with 5 runs so let’s see how you react and whether it feels too much. The key for you is keeping the easy runs at a low heart rate. It might mean slowing down. There’s a local runner who kept getting injured and started working with a new coach and dropped his easy runs to 5:30 per km. He has since PB’d at 5k running 14:45. The reason is because he’s much better recovered to do his speed sessions. He used to run his easy runs at 4:15 per km. So what a difference. Some of us are heading down to Worthing on Sunday to do the 10k if that was of interest? Any issues let me know.

Coach Simon🍊

111 POINTS TARGET

81 Points

MONDAY

dead

Club Intervals

28 POINTS

Ended up doing 2 minutes @3k pace 3 minutes @3k pace 4 minutes @5k pace 5 minutes @10k pace 4 minutes @10k pace 3 minutes @5k pace 2 minutes @3k pace Everything just clicked today. Loved every minute of it and felt so strong from start to finish. Legs and chest feel super good. Super surprised with it all.
Sounds like a quality workout. It’s great when you get days like that when everything just clicks. Running on the track does provide the perfect surface for hitting consistent paces. Great work Shain.

Coach Simon 🍊
24 Points

TUESDAY

Lovely comfortable run. Went even easier again and still came out quicker than i had hoped for. Legs felt great. Solid run i think and feeling in really good shape
Great to hear. Yeah the easier these are the better and some days you’ll find the pace will still be decent. Well done Shain

Coach Simon 🍊
9 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Really hit run this one. Ran from my house then along the seafront and back up Harley Shute where the heart rate spiked a bit and didn’t go back don’t as I’d hoped but felt strong yet again without the legs feeling tired at all. Another very enjoyable run.
I ran up Harley Shute Wednesday and watched my HR go from 135-150 despite being overtaken by a tortoise (that didn’t happen). As yes, like you said, it took a while to get back under the 140 again. Shows the important of picking a sensible route when aiming for an easy run. If it’s too hilly you won’t get the benefits you want, the odd hill is fine though. Glad you had such a good run. Well done Shain

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Strides went well this morning. Didn’t push too hard on them. Parkrun 1k felt good and didn’t go out as hard as I did last week 2k settled down behind someone and just used them to keep my mind off the fact I was running. 3k turn around point was feeling strong again and realised the sub 18 was well within reach. 4K followed someone again to get through that last push towards the last 1k 5k pushed hard but didn’t leave it all out there (should have done)
I think strides before a quick parkrun can make a huge difference as then 5k pace feels that bit easier. Glad you felt strong today and if you run a PB and still have more in the locker then there is a lot to be excited about. Stride length was super impressive as well which is always a really good stat to keep track off. Feel like you’re just getting started with your running. Awesome work Shain.

Coach Simon 🍊
30 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS