Week Commencing: 20 July 2026

Choose Day👇

I’ve tweaked the plan so we can have a week where we ease back into it slightly, so no real speed work but the half marathon session on Friday. Really hope all is ok to crack back on with the plan. Any issues let me know. Let’s make this a good week.

Coach Simon🍊

96 POINTS TARGET

75 Points

MONDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Leg felt ok so should be fine going forwards. Pace/HR correlation felt a bit off, but it was significantly cooler (10degC real feel when I started) so possibly just that. Was using chest strap so would be surprised if it was that inaccurate. Overall all good.
So pleased the leg is ok. Stats look pretty good to me. Good to see the pace ahead of Z2 and HR. Just glad you are back running again.

Coach Simon 🍊
18 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

andy-alice

40 Mins Run

12 PTS

  • Z2
All good. Again, very surprised by initial pace compared to HR, but with a stable HR throughout, pace dropped as I’d expect and there was also the influence of a relatively strong tailwind on the way out/headwind way back so all in all as expected! Leg felt good – no pain from it when running. Did a single, short, stride to about HM pace at the end just to test it under a faster pace load ready for Friday and all felt good.
Pleased you both feel good but also that the pace is decent for that HR. I think that shows the difference between actually working high in Zone 2, rather than just “running easy” to feel. That’s what I have noticed anyway.

Coach Simon 🍊
12 Points

THURSDAY

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gym-workout

Home Legs/Arms

8 PTS

Tried, but although fine for running, doing most of these exercises stretches the dressing which is quite painful. Fingers crossed by next strength session it might be off but will try again next week anyway.
Yeah I can see why this would be an issue so sensible to be patient.

Coach Simon 🍊

FRIDAY

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simon-half-marathon

4 x 3km

45 PTS

  • Z4
Felt tough tonight – was happy with the pace, but was glad when each rep was finished. Possibly a tad fast, realised now I look at it that HR was zone above – was running to pace but keeping an eye on HR but trying to keep it within the wrong zone clearly… 🤦Stats are for the HM intervals only.
Yeah you have basically done 12k at 10k HR. No wonder it was tough. But respect. That’s impressive that you held on. Pace probably not quite there at the moment simply due to the small drop off in recent weeks, but that will soon come back. A little lesson learned here, but equally a lot of positives to take as this will have taken your fitness up a level for sure. A couple of km short of a comfortable sub 2 half. Not bad for a weekday.

Coach Simon 🍊
45 Points

SATURDAY

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Unfortunately life happened over the weekend so wasn’t able to fit this in – but this will happen from time to time! Looking forward to hitting the tempo session in the morning.
No worries. I appreciate this will be the case. Especially with a young family. Appreciate the honest feedback.

Coach Simon 🍊

SUNDAY

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rest-day

Rest Day

0 PTS