Choose Day👇

Changed the plan around after what you discussed so we get that 5th run in and the 2 x S&C. Sunday’s run we could switch up if heading out with your gang, because that’s not really a session that can be done in a free moving group. So let me know if you wanted me to change that for a session without the stops. Any problems just shout.

Coach Simon🍊

155 POINTS TARGET

160 Points

MONDAY

lo-si

60 Mins & Strides

22 POINTS

55 easy minutes chatting at club run tonight. It’s been 3 months since I last went. Good to run with 35/40 runners in the dark. Finished off with 8x 100m strides.
If you find a session like this you enjoy, then it’s good to have it in the plan. Can be a great way to start the week. Well done Daniel.

Coach Simon 🍊
22 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

Headphones on, trance music playing, got myself in the garage and completed my strength workout. All good. * Needs moving on the calf exercises. * For the kettlebell side bends also. Thanks
Cheers for pointing that out and great work on getting this done. Some decent tunes can make such a difference to a workout. Great work Dan

Coach Simon 🍊
15 Points

WEDNESDAY

si-1-mile

3-2-1 Km

28 POINTS

Well looked an easy short session on paper. I underestimated it. Definitely put me through my paces. Progression WU and strides. 10k pace around 6:40. 5k pace around 6:05 pace (little fast). CD to finish.
I’m glad it pushed you hard as we never want these to be easy. Progression runs are always challenging as that increase in pace can be tough. Excellent work Dan

Coach Simon 🍊
28 Points

THURSDAY

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philippa-wide

45 Mins Run

14 POINTS

gym-workout

Dan's S&C

15 POINTS

Another S&C session in the garage. 40 mins easy at secret run club with the love birds. 5 mins short Monday and 5 mins short tonight. Will catch that back up Saturday at Park Run.
Glad to hear you are noticing those missing 10 mins. I have some runners that always run 55 mins rather than 60. It’s like they deliberately trying to wind me up 😂 Great work Dan!

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Nice relaxing day. 2 walks with Mavis 🐶. Then me and the wife have had a kid and dog free day with a little trip to Cambridge for a mooch around and some chicken wings.
Very nice. Cambridge is a lovely city. Only been there once, really should pay it another visit.

Coach Simon 🍊
0 Points

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Easy chatty park run plus another 20 mins afterwards to catch up my missed mile’s.
Thanks for catching up and glad you enjoyed parkrun. I’ve updated the schedule for next week to include some weekend runs (and parkrun). Any problems let me know.

Coach Simon 🍊
15 Points

SUNDAY

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battle-10k-1

10 x 1 Mile Reps

53 POINTS

Little fresh out there this morning. Had some company for this run. 10x 1 mile all around 7:00/7:05 pace. On the last couple I was working a little harder.
Nice. Just a case of ticking off these sessions at the moment and staying consistent. That pace will soon come down as the fitness improves. Great work Dan!

Coach Simon 🍊
53 Points