Week Commencing: 25 May 26

Choose Day👇

I like this weeks schedule. We have two rest days. We also have been focused a lot on hitting that 5k pace, so it’s nice to just switch up the stimulus a little with some hill work and tempo work. Try and find a hill with a gradient of around 5%, it doesn’t need to be too steep as you want to be able to maintain good form for the 2 mins, and focus on RPE rather than pace. The marathon/half marathon session is always a popular one. I hope to have the treshold session loaded for the following week. But keep up the great work Laura, any problems just shout.

Coach Simon🍊

127 POINTS TARGET

123 Points

MONDAY

track-simon

8 x 2 Mins Hill Reps

26 POINTS

My hill wasn’t really long enough but I made it work by moving the start point after the first rep. Kept the effort consistent throughout pace dropped off a little for the last few reps but to be expected as even starting before 7 it was very hot out. Ended up having company on the hill as the club captain did a marathon solely on the hill (3:42 🤯) this gave me someone to chase on some reps which helped with motivation. Legs feeling pretty good on the session and did full stretching recovery back home.
Fantastic running Laura. That’s madness what your club captain did, respect and must have added to your enjoyment to have that company on the hill. It’s definitely a session to focus more on RPE than pace, but it will definitely make you a stronger runner and give you a little edge in any race that does have hills. I hope you enjoy the rest of your bank holiday.

Coach Simon 🍊
28 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Legs felt super heavy as they always do day after physio but got going 30 mins in. Temperature much better just super windy here, ran it completely based off heart rate a feel felt super comfortable from a cardio point of view. Legs seemed to like the strides tonight and pushed the pace on the last few as I felt better the quicker they were. Legs should be nicely flushed out ready for tomorrow’s session.
Love this. Liking the HR approach too. Something which is working really well for me and keeping the RPE down. Strides are such a powerful weapon and really under utilized by so many runners. I always feel like I’m getting at edge when doing those. Much like the golfers who are the last ones out on the putting green holing a few extra 3 footers before going home for the day. Well done Laura.

Coach Simon 🍊
22 Points

THURSDAY

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sam-d

Half/Marathon 10K Tempo

33 POINTS

It was surprisingly hot tonight, first 5k block felt really good and probably went a little quick for the conditions. Felt great on the second block until 3.5k in when the heat started to get to me a bit. Ended up at the bottom of a hill with 500m to go on the block and called it there as I felt nothing to gain by slogging up a hill at pace tonight and moved to cool down. Ended up doing it mostly solo as everyone took it steady but this gave me people to chase on way back which was useful. Enjoyed the session shame it was just so hot and humid tonight. Full stretching recovery completed post run.
That seems a logical thing to do and I would have done the same. I think it does also raise the point about training more to HR or effort than pace, because when you get conditions like this you might end up working a lot harder than you planned too. I feel like that’s where the new zone model is useful as you can give yourself a bit more of a range rather than trying to hit a specific pace to the second. All that said, really well done Laura, especially given the conditions.

Coach Simon 🍊
34 Points

FRIDAY

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All done, didn’t go mad with this as a big run early tomorrow
Sensible to do that and pre planning can be really important. Thanks for getting it done Laura

Coach Simon 🍊
10 Points

SATURDAY

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sam-davies-1

100 Mins Run

30 POINTS

10 mins short. Did a pre Parkrun 60 mins expected the route to be a bit longer than it was as the appeal of a pre Parkrun break was too strong! Paced parkrun for 30 mins as the second run this morning. Calves but tight from last nights gym but will do a bit of extra work when the stretching is done post golf
That’s cool. Appreciate the honesty as well. The odd point here or there won’t make too much difference. Well done on your pacing, never easy to get right and hope golf goes well, nice weather for it. 97% for the week, so another strong showing. Well done Laura.

Coach Simon 🍊
29 Points

SUNDAY

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rest-day

Rest Day

0 POINTS