Week Commencing: 4 May 26

Choose Day👇

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.

Coach Simon🍊

139 POINTS TARGET

139 Points

MONDAY

gym-workout

Home Legs/Core

10 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.

Coach Simon 🍊
12 Points

TUESDAY

si-1-mile-2

16 x 200 Metres

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

Coach Simon 🍊
20 Points

WEDNESDAY

spin-class

45 Mins Solo Spin

15 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.

Coach Simon 🍊
25 Points

THURSDAY

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handicap-1-1

10 x 3 Mins (10k)

27 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.

Coach Simon 🍊
29 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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bonfire

50 Mins Run

15 POINTS

Easy parkrun plus extra. Felt good throughout was a bit warm but got it done. Stretching in the evening was needed & felt good.
Well done James, great to be able to combine parkrun with an easy run and glad the stretching is helping too.

Coach Simon 🍊
17 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Did the Wings for Life run at MK as the time to catch me should have been around 2 hours.

Legs felt good throughout the whole run & felt easy. Almost paced perfectly with 2 mins extra to get caught.

Was very pleased with the consistent pacing & how I felt at the end.
This sounds a lot of fun and great to be able to take part and enjoy an event like this for a 2 hour run. Loving the pics for the F1 cars too. Awesome work James and a great week, hitting your targets.

Coach Simon 🍊
36 Points