Choose Day👇

I thought it would be nice to see how things have progressed 8 weeks into the plan. I’ll feel a bit stupid if both the 1k reps and parkrun are both slower than the first week of the plan. But I think we both know you have shown improvement so approach both without any pressure and just see them as more good training sessions. You’ve got some good targets though to try and beat. Any issues let me know. It is a recovery week so lighter volume before we really get into the bulk of this marathon plan. Exciting times ahead. Keep up the great work James.

Coach Simon🍊

124 POINTS TARGET

124 Points

MONDAY

gym-workout

James's S&C

15 POINTS

Feeling stronger with these sessions & recovering well after them.
Enjoying the workouts & weight still feels about right.
So pleased to hear that. I’m working hard on the S&C set up so might have some variation soon.

Coach Simon 🍊
15 Points

TUESDAY

gang

5 x 1km

26 POINTS

Really enjoyed this workout & was joined by Kelle & Paul for it.
All intervals were quicker than last time by 8-10 seconds & although hard felt good.
Was pleased that the last interval was the quickest & I could have gone again if needed which is where I like to be at the end of a session.
Pleased with the progress
At your level, that’s actually a significant improvement. And whilst 5k isn’t our goal it would be nice come the end of this plan if we get you back under 20. It’s always a nice marker. I was really pleased when I saw the splits earlier. Thank you for trusting the process and continuing to work hard. Excellent running James.

Coach Simon 🍊
26 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Slightly different type of ride today. Went for a Progressive Push ride for the first time.
Was good & tough work. Intervals of increasing time along with a slight increase of effort.
2 x 3 mins, 2 x 4 mins, 2 x 5 mins with 3 mins easy in between.
Got the heart rate up while not taking too much out my legs.
Nice, I think it’s good to mix it up and ultimately that’s what we are looking to achieve with these sessions. Get that HR going a bit but not inflicting anymore impact on the legs. Sounds perfect. Well done James.

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Nice easy run, felt comfortable all the way through.
Legs felt good & enjoyed getting out.
Runs like this are great!

Coach Simon 🍊
12 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Didn’t expect that, went under 21 with 20:51, 42 seconds quicker than in December.
Was tough at the start but settled ok & either hard all the way through.
Kept the pace well on the uphill zig zags & left enough to push hard for the last k with it being my quickest by far.
Might be a course pb just waiting for official result but I’ve never pushed it for the full course when at my fittest.
Thanks again for the encouragement & plan, it’s good to see the progress I’ve been feeling.
Official time just came through 20:53 😭, so close lol.
It is great to see that improvement and that final km tells a lot about where you are at right now. As I said earlier in the week, if you stick with the training then hopefully come the summer, on the right course, you’ll be dipping back under that sub 20 again which is always a nice feeling. Great work James

Coach Simon 🍊
26 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Nice easy long run this morning, felt good stepping back the distance & time. The miles went by quickly & with no issues
Legs were a little stiff to begin with after Saturday but soon loosened up.
Great work James. Just to say I’ve not yet sent the T-shirt but will have it in the post this week.

Coach Simon 🍊
30 Points