4-10 May 2026

A lighter week to ease back it into slightly although the speed session comes earlier (might be worth considering a switcheroo to give yourself a bit more recovery if needed). And keep the speed session sensible. We don’t want to be pulling anything in week 1 and so soon after London. Any issues with the strength workout just shout but we have a solid week here to get back on plan.

75 Points Achieved

MONDAY

10pts | Gym Legs/Core L1

10 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

10 Points

Completed as planned. Did a long S&C session on Sat so trimmed this down slightly.

Well done Phil, these are always adjustable and can be tweaked to best suit you if need be. Sensible to reduce it if you did another session Saturday. I will send over some recommended running drills via message later as I know you asked for those too.

TUESDAY

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

20 Points

Back in the saddle!! Ran 60m @9:44/m, 144 bpm and cadence 174. Felt tiring and hip / glutes were aching in the last mile. Stretches to do still, but mark them as done as I’ll do them later this afternoon.

Well done Phil, there might even be scope to drop that HR a little, especially if you could feel you were tiring. We are all different but I pretty much cap my easy runs at 140 BPM now but prefer to be around 135 or lower if I can. The best way of doing it is just to learn from experience. From this feedback you’ve given it would suggest that perhaps the HR was a little high today for a true easy run. I’m not worried about pace at all. Even if you have to drop to 10:00+ to get that HR down I would prefer that. All that said well done, hopefully the hip/glutes do appreciate the slightly easier week.

WEDNESDAY

10pts | Gym Legs/Core L1

10 POINTS

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

10 Points

Completed as planned

Excellent work Phil

thursday

2pts | Gym Arms

2 POINTS

Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Simon, I went out for a walk with a friend instead today. We leave for holiday on Sat so tomorrow has suddenly become hectic but I will try to do what I can tomorrow and Sat. Should be back to normal on Sunday

No worries, appreciate the honesty. Yes see what you can get done tomorrow but the extra rest might help the calf.

FRIDAY

So, what i didnt sy yesterday was that my calf hurt when i started to run, so thought it would be better to not run through it but to check it with the physio. She is pleased with the progress and feels the hip tightness and soleus tightness is normal, but also getting better. Aside from the S&C work, her suggestion is to build the running up next week but maybe for shorter durations at an easy pace, plus also a shorter duration at a faster pace. Another week and my legs should be in much better shape. Sorry to mess you around Simon, are you okay to put in another recovery week next week, with S&C and cross training? I can do 8-10 hours of training easily as we’re away, but should probably limit the mileage to c20 miles (what do you think)?

Hi Phil, definitely listen to the physio and leave it with me, I will look to tweak next weeks schedule. We can go for 2 easy runs, and one tempo session towards the end of the week, with the gym work and cross training to hit a decent pts total. I’ve been hitting 140pts consistently with only 2 runs per week over the winter months, so it can be done, and I feel like I’ve come back in a really good place, given how little running I’ve done, so always happy to use that approach having seen how much it has helped me.

SATURDAY

2pts | Gym Arms

2 POINTS

Not essential as runners but it’s good to feel strong and can help maintain good form deep into races.

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Thanks for your feedback yesterday – I had a MRI scan which needed bowel prep again so it turned out to be a write off in any case. We’re flying today so back on it tomorrow. Have a good day Simon and it’s good to see you running again

There’s always tomorrow. That’s what I say to any of the team who feel like they have missed stuff. Go again tomorrow. And thank you, the gratitude I have to be able to run at a good pace is through the roof. Felt amazing out there today and had a lovely pack to run with. Excited now to push on and keep getting stronger.

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

35 Points

We’re now in Egypt for 10 days. To get back into it I thought I would switch today to a quality session given I haven’t done very much this week. Restricted to treadmill which is in kmh. Strava will be post calibration so ignore that. So, I did 10 min elliptical and an intervals session: Warm up 15 min | 6 min @ 11 kmh + 2.5 recovery / jog | 6 min @ 11.7 kmh + 2.5 | 6 min @ 12.5 kmh + 2.5 | 6 @ 13 kmh + 2.5 | Cool down 13 min Total 62m Heart rate average 134 Soleus niggles is still there annoyingly but I’ll monitor

Good session that. Works out at 35pts if my calculations are correct although not that easy to convert the kmh into your current pace targets but we are close enough. Good to mix it up on the treadmill as well as 90 mins at one pace can get a tad boring. Well done Phil