Choose Day👇

2 hours ok right now? I know you’re not a massive fan of the long runs. It’s the only 2 hour run in the first 4 weeks of the plan, so that’s good news. Thursday is a chance to practice 10k pace ahead of Chichester. The next two weeks I’ll try and pair you up with Michelle for those sessions. I’ve put the early Friday circuits class in there but we can always swap that if need be. Any problems let me know.

Coach Simon🍊

101 POINTS TARGET

106 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Fabulous route with the HR crew. Even though I had some mum guilt it was lovely to join them. Work harder than I maybe should’ve done considering tomorrow but enjoyed it. Neil and Laura were brilliant and joined in the strides with me too 👊🏼
Great work Lou. As someone that has run my own business for 20+ years now I’ve been in constant guilt limbo. If I’m working I feel guilty for not spending time with my loved ones, if I’m not working I feel guilty for not being committed to my business. You can’t win either way. So it’s just a case of trying to find that right blend and enjoy the moment. That’s a good point you raise about possibly being too quick, we do ideally want these easy runs to stay as low HR and RPE.

Coach Simon 🍊
22 Points

THURSDAY

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handicap-1-1

10 x 3 Mins (10k)

27 POINTS

Tested out new watch with plan. Felt strong. The connect (Garmin) app has the true break down. Ran approximately 8.4min/mile during the 3mins.
Well done Lou, not sure how accurate the Strava data is, but I think there’s the potential to push the pace a little (if that info is correct). That’s a compliment by the way and hopefully when you and Michelle team up to do these sessions you can settle into that 10k pace. Great work though.

Coach Simon 🍊
27 Points

FRIDAY

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circuits

Circuits

10 POINTS

S&C done at home as couldn’t face the gym at 6am. Good 40 mins done at home though and a stretch after 👊🏼
No worries. If the circuits doesn’t work I can set an S&C home workout like previously. Let me know if you do want me to include that in the plan rather than circuits. 40 mins is great though so well done Lou.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Done 2hrs 20mins due to looping good endurance actually felt pretty good. No niggles
Promising feedback from the Lou that hates the long runs. Really well done and this will definitely help fitness levels. Great work Lou

Coach Simon 🍊
42 Points