4-10 May 2026

I hope you are raring to go post holiday as we dive in with a pretty big week. A pure speed session, some tempo work with the 30 mins at 10k pace, the long run, strength work, cross training. Everything we want for a quality week of training. A decent target too which is going to bring you some really good gains. Any problems let me know. Let’s start the new plan off with a bang.

86 Points Achieved

MONDAY

2pts | Stretches

2 POINTS

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

10pts | Home Legs/Core – L1

10 POINTS

*reps/seconds on both sides

A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.

For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.

12 Points

Ready for the week ahead & glad it’s straight back to it. Feeling good after my couple of weeks taking it easy.

New workout felt good & enjoyed the change. A few tough ones in there so that’s good.

Like having the stretches, on of those things I try to do but having them on the plan will make me do it.

Great to have you back on plan. Yeah the stretches are good. I know a lot of the team who have found having them on plan have encouraged them to do them when otherwise they would be skipped. Well done James.

TUESDAY

20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points

That felt really tough today but got through them all & managed to hold the pace pretty consistent.

I could certainly feel that I hadn’t done anything quick for a number of weeks but was good to get some speed work in.

Overall very pleased to get back in to it.

When you factor in the taper, the recovery after London, we could be looking at 4-5 weeks of very little speed work, so yes, definitely going to take a while to get used to this again. Splits looked great though, very consistent and the more we work on these type of sessions the pace will return. Well done James

WEDNESDAY

10pts | Home Legs/Arms – L1

10 POINTS

*reps/seconds on both sides

A really good home workout for the arms and legs. If you are short on time you can superset the exercises. Do 2 back to back without the recoveries. Eg 15 squats, 15 bicep curls, 15 squats and so on….

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

25 Points

Good session on the bike. Kept it endurance based as been a few weeks since anything other than recovery rides. 2 mins power zone 2, 1 min power zone 3 x 11. Felt good & legs were ok.

Strength session good enjoying the new routine & different movements.

I think we’ve got a better S&C in place now and very smart not to go too hard on the bike given it’s been a while. But 25pts is a very good days work. Well done James.

thursday

2pts | Stretches

2 POINTS

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

27pts | 10 x 3 Mins (10k)

27 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 10K Pace (RPE: 7)
90s Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Really simple session and a chance to practice running at your target 10k goal pace for short periods of time.

29 Points

Really enjoyed this one. Last couple felt tough & had to dig in as legs were feeling it.

Very pleased with the consistency of the reps. Starting to feel better again.

Stretching done after run.

Next week could my bike & strength session be on the Thursday & 2nd run be Wednesday as I’m away with work & won’t have access to my bike & weights until Thursday?

Great to hear you enjoyed this one. Splits looked decent too. Yes I’ve made a note to move the S&C and easy run for next week. Another strong session banked so well done James.