Choose Day👇

Recovery week so we drop back, hence only 3 runs. These are crucial and allow us to push on for the next 3 weeks of training and increase the pts. If you wanted to join the Tuesday gang the evening session is only worth a few additional pts. Manami who is also chasing sub 4 in the Spring has the same marathon session this week. Hers is currently scheduled for Sunday, but it might be possible to team you up if that’s something you wanted to consider. Your next 2 big marathon sessions also align with her so having a training partner like that could help, albeit you might prefer doing them solo with your tunes on.

Coach Simon🍊

111 POINTS TARGET

115 Points

MONDAY

circuits

Circuits

10 POINTS

Single leg RDLs 14kg Chest press 18kg Leg curl 38kg Bicep curls 15, 14, 12kg Plank knee to elbow Glute adductor 32, 38, 38kg Glute abductor 45kg Dragonflies Leg press 30, 40, 45kg (60, 70, 75kg inc machine weight wahooo 💪🏻💪🏻💪🏻)
Nice!! Great way to start a new week. Well done Lucy

Coach Simon 🍊
15 Points

TUESDAY

michael-chichester

Progression Run (KM)

24 POINTS

Did this on Monday bc busy week. Loved this one! 1km PR. AND THREE REST DAYS what am I going to do???
Well done Lucy. Great start to the week. Rest days are key sometimes. Some extra stretching perhaps 🤔 Well done on the 1km PR as well

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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goodwood

3 x 20 Mins (MP)

48 POINTS

Loved this. Pace a bit fast but I made a banging rainy day playlist and it’s honestly impossible maintaining easy pace when River Deep Mountain High is playing
😂 I think 4 hour pace is conservative for you, so I think training a bit quicker is good. But given it’s your first marathon and the foot concern it’s still a smart target. But long term, if you do more marathons I think you’re better than that. Well done Lucy

Coach Simon 🍊
48 Points

SATURDAY

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gym-workout

Lucy's S&C

12 POINTS

Bit of a bad back so swapped RDL for leg curls
Smart. Stretching can help massively for a bad back. I had sciatica when I was 20. It was the worst, have done back stretches pretty much every day since. Touch wood it’s never come back but I do still occasionally get some issues. I’ll be adding some stretching routines to the dashboard soon, so just shout if you want one for your back and I’ll get it sorted for next week.

Coach Simon 🍊
12 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

Whoops thought this was 50 mins. So I did stick to the plan but it was the made up plan in my head rather than the one you wrote 🤷🏻‍♀️
😂 So if you thought it was 50 mins, why did you run 54? Obviously just kidding. A few extra mins never hurt anyone. Well done Lucy

Coach Simon 🍊
16 Points