Choose Day👇

2 great sessions this week combined with your S&C makes 126pts. That’s a decent level to be training at. A couple of nice rest days as well. Monday’s track session is the toughest one we do before HHM as we start to focus on 10k and then HMP more. So keep up the good work and you’ll continue to see improvements in both your speed, endurance and mental toughness. Great work Emily.

Coach Simon🍊

126 POINTS TARGET

136 Points

MONDAY

paul-plan

5-5-10x1-5-5

30 POINTS

Warmup- 10 mins Cool down – 9 mins Oof, that was tough! Was running with a good bunch with some friendly competition which made it really fun! Legs did feel like lead in the first of the 2 final set of 5 mins
That’s as tough as we ever go at track and with everyone peaking in terms of speed we drop the pace slightly now to focus on speed endurance, which is more important for half marathons and marathons. So you’ll be glad to know that was the toughest Monday session we do. And you smashed it. Well done Emily

Coach Simon 🍊
30 Points

TUESDAY

circuits

Circuits

10 POINTS

Skipping, kettle bells, press ups, barbell work and burpees Complete ✅
Sounds great. Love a bit of skipping. Great exercise for runners. Well done Emily.

Coach Simon 🍊
15 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Felt really strong on the hills! Run slightly longer than anticipated – 66 mins
Bonus pts. Love it. Well done Emily

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Emily's Arms

10 POINTS

Felt strong today 🤟complete
It’s a great feeling when you feel like that in the gym. Well done Emily.

Coach Simon 🍊
10 Points

FRIDAY

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gym-workout

Emily's Legs & Core

12 POINTS

Complete ✅
Well done Emily

Coach Simon 🍊
12 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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simon-half-marathon

4 x 3km

45 POINTS

Felt really strong especially in the final set of 3km – weirdly it was more difficult to slow down to do the cool down at the end!
This is huge. Really positive. Cool downs can feel awful sometimes. Sometimes a quicker pace can feel easier, because we are running with momentum, spending less time on the ground, with a lighter foot contact. Excellent run Emily.

Coach Simon 🍊
45 Points