Week Commencing: 18 May 26

Choose Day👇

Little bit of an easier week in between race weekends. So no need to do anything too big Saturday. Slight switch up for the S&C to include some core work. Let me know how you get on with that. Cut some of the exercises short if need be, you can build up to the targets over the next few weeks. Tuesday is always a good session though and a chance to inject a bit of speed into the legs.

Coach Simon🍊

101 POINTS TARGET

95 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Sorry slack on the feedback this week..all done. We did change the session. Legs felt heavy but pace was there for 5k target. See how i get on saturday :)
Impressed with the pace here. Can be tough so close to a race and something to bear in mind when you do run hard on a Sunday. But as you get fitter you should find your recovery improves too. Awesome work though Martin.

Coach Simon 🍊
24 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

All done. Few sneaky hills aylt the end but fairly eaay going :). Good job on the strides
Like it. Thinking smart now which is what we want and will bring the best results. Cheers, felt strong actually.

Coach Simon 🍊
18 Points

THURSDAY

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Skipped another s and c session. I am sure you’ve noticed ive neglected these a fair bit. Will smash a good one tomorrow though!!
It’s probably something we could get away without doing if you continue to find it a grind, we can make up the pts elsewhere. You’re young enough where it’s not as important for you and it’s something you can always come back to at a later date. That said, it will help reduce the injury risk, but I’m open to taking them out the plan if need be.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

All done. Bit hot but still knocked a few seconds the last one. Didnt go off as fast, but snuck a little 20 sec walk in k 4 as u can see from splits. Effort probably 7/10.
Decent effort that in the heat. That will make quite a big difference. Sounds like there may have been a bit more in the locker too. It will come, keep up with the training, normally it happens all of a sudden when you knock 30 seconds off in one go. Well done Martin.

Coach Simon 🍊
26 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

All done. Enjoyed that one and welcomed the easy effort and pace in the heat and after the park run yesterday. I think the hr was bang on too :)
Data looks good. HR and pace towards the lower end of Zone 2, so no risk of going too hard here. Which I think given the heat and the parkrun is ideal. It’s finding that right balance, some days you might feel fresh and push closer to the top end of Zone 2, others you just want a chilled run. But all the time you’re not worrying about that pace, you’re still getting some decent gains from the run. And it means you can do more as well, as recovery will be better and you’re pushing too hard all the time.

Coach Simon 🍊
27 Points