Week Commencing: 8 June 2026

Choose Day👇

The weekly routine, which I really like, is evident already. Monday long run, ideally flat and keep it as easy as possible. Wednesday pop in the gym and try the stair climber, see how you get on. Even if you start on a low level like 4 or 5 and do 10 mins it’s a good starting point. You’ll find it’s tough and a bit sweaty but that highlights what a good workout it is. If you want me to recommend some exercises to do in the gym as well (if you have 20 mins more) I can do that.

GLC Thursday, Easy run Friday, parkrun Saturday. So quite a lot in there but most of the time we want to keep it easy, that’s the key, if that means taking a walk break on your runs or slowing down, do it. The more you do it, the easier those runs will become.

Coach Simon🍊

64 POINTS TARGET

64 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

Loved the stretches. Felt good to do them in the morning. Run felt like a struggle today for some reason, and 60% of the run my HR seemed to be in zone 4 đź«Ł but good to have got it done!
Well done Abbi. I like the idea that we are already thinking about zones. That’s good and whilst you build that aerobic base it will take a while for that heart rate to slowly drop down. But that is why we do everything at a slower pace now. In terms of the pace, cadence is an important stat too. So number of steps per minute. If the cadence is too low we become quite heavy in how we run, spending too long on the ground. So sometimes you might find if you try to move the feet a little faster and feel like you are hitting the ground lighter, our pace can increase with less effort. A good example of this is always bouncing on the spot. So if you bounce really slowly on the spot if feels quite heavy and combersome, but then if you start to bounce quicker it actually gets a little easy, you get a bit of rhythm going. Worth trying that, perhaps even as a little warm up before heading out for a run, to remind yourself. Cadence is something we’ll probably talk about and work on a lot as you get fitter and faster. Your first pts in the training bank though.

Coach Simon 🍊
20 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

That was a much needed session after spending a lot of my day sitting at a desk! Floated between level 4-6 on the stair climber. Which seemed slow ish? But average HR was 131, so think that’s ok. Did the stretches after and felt good. Struggle with The cat cow as my spine is fused so don’t think it does much for me, so swapped this out for some downward dog.
Ah yes, the cat cow won’t be great for you. Apologies for that, the stretches is a set routine, so good idea to switch it, keep doing that. For the stair stepper, that’s a good start, I’ve seen some people give up after 5 mins. You can play around with the levels and see if you can get the heart rate sitting just below Z3. I would say the minute you hit 145 heart rate drop the level again to avoid it going higher. The fitter you get, the longer you’ll be able to stay on, and this also builds strength in our glutes and hamstrings. I’d also say try not to hold on if you can, as that means the legs will be doing all the work. Great work Abbi.

Coach Simon 🍊
11 Points

THURSDAY

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circuits

Circuits

10 POINTS

Felt tougher today, as feeling more tired today so took it easier on the weights. Good to have got it done though!
I think that’s an important thing to appreciate as well. To listen to your body and make those small changes to compensate. So dropping the weights is a good idea. There will be days you feel great and can make it that little bit more challenging. The most important thing is consistently completing these sessions, so really well done. It’s Thursday and you’ve done a class, a run and a gym session. Impressive.

Coach Simon 🍊
10 Points

FRIDAY

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Felt a bit sore from last 2 days of gym, and didn’t feel like getting out today, but knew I needed it as my job is quite stationary. A very windy seafront run. Was intending to do the whole parkrun route but the wind was so challenging on the way back. Didn’t take it as easy as I should have, but only as I know tomorrow’s parkrun will be run at the pace of my 6 year old! Went out quite fast / was blown along the seafront, so had good quick paces on the first 2km. This has always seemed to be my strategy in runs, go out hard, slow down in the middle and then speed up toward the end again, which may be ok for 5km runs but perhaps not the half. So would be good to try and figure out how to properly pace myself.
Well done Abbi. Yes often a run can help loosen up the joints and muscles that might feel sore from being stationary. As we progress through the plan we’ll get a better idea of pacing. I’m always an advocate of consistent pacing for all distances. So for 5k for instance the pace for each km should be the same but the effort level (RPE) and Heart Rate (HR) will slowly increase as you get more fatigued. So the same pace for km 1 will feel much much easier than the same pace in km 5. But if you get it right then you should cross the line just as your energy levels hit zero. Again, practice makes perfect. Well done today.

Coach Simon 🍊
9 Points

SATURDAY

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andy-alice

40 Mins Run

12 POINTS

Started off today at Parkrun, but my little one wasn’t feeling it today so we had to turn around at the 1km mark, but I got back and went out again (so I guess that was my warm up!) some hills in this run which I walked and the downhill sections, I went quite fast, as haven’t quite figured out how to run downhill slower. Surprising myself with my consistency, but am wondering if 4 sessions on the bounce is going to get tiresome, and that I swap things around a so easy run Wednesday, GLC Thursday, rest Friday, parkrun Saturday and easy run on Sunday, but then I’m wondering if doing an easy run on a Sunday ahead of a long run Monday is advisable?
Well done Abbi. I’m impressed you went back out to get it done. That’s good commitment. Not every week has to be the same. So you might find some weeks taking the Friday off works better for you. If you think your fitness should improve from the point onwards, so whilst it feels tough now, it should get easier, so you might find in 4-6 weeks that stretch isn’t as tiring. But definitely something to keep an eye on if you are finding it demanding. You need to have that right balance and with young kids and a job I appreciate you have a lot on your plate. A great first week though. Well done.

Coach Simon 🍊
14 Points

SUNDAY

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rest-day

Rest Day

0 POINTS