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  • Merch
  • Blog
  • Team🍊
    • Login
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Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

You can do this!! I have great belief it you. There will be moments, many, during the race, even early on the hills that your stupid brain will say you can’t (everyones does that), but I’m there, and remember my voice “you CAN do this Lou”. Try and switch off, and run in the pack, running is so much easier in a group, so hopefully you’ll find that Sunday. I’m so excited, it’s going to be amazing. I think also important to remember this is a free hit for you, with London Landmarks still to come, so no pressure to hit that sub 2, because it’s not the main goal this block. Any issues with the schedule let me know, you could swap Wednesday and Thursday if you want.

Coach Simon🍊

99 POINTS TARGET

99 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

gym-workout

Lou H S&C

15 POINTS

Lou H S&C

Wall Sits 2 x 70 Secs
Split Squat 2 x 10 (6kg)
Incline Press Up 2 x 10
Russian Twist 2 x 10 (6kg)
Plank 2 x 40s
Single Leg Deadlift 2 x 12 (6kg)
Squats 2 x 12 (6kg)
Dead Bugs 2 x 14
Bicep Curls 2 x 15 (2.5)
Kettlebell Bent Over Row 2 x 8 (6kg)
Calf Raises 2 x 12 (6kg)
Side Planks 2 x 30s
KettleBell Swings 2 x 20 (6kg)
Hip Abduction Isometric 2 x 10
Clam Shells 1 x 10*
S&C done
Bish, bash, bosh!!!

Coach Simon 🍊
15 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Went to HR easy 5 mile session. Kept it easy peezy and tested out my new endorphin speeds It’s weird, on my right foot it felt like a hard bit in the middle pushing on my arch. After a while felt good but feeling niggly in my left leg today 🤷‍♀️🥴 I think I might keep them for shorter speedier runs???? And run in something different Sunday. I don’t want any excuses now do I 😳😂
Well done Lou. Sorry to hear the speeds gave you a little bit of discomfort. I think the best approach is to wear whatever you feel is going to be most comfortable. Maybe try and get some more runs in the speeds ahead of London Landmarks as that’s a quicker course anyhow.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

Half Marathon

10 Mins WU @ Easy Pace

RPE: 3

13.1 Miles @ HM Pace

RPE: 6

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

Enjoyed this. Bottom of right foot felt tight before but ok once I got going. Rushed start due to family so didn’t do a proper warm up or cool down. Felt strong up until I lost you which was about mile 7 by the last climb along the ridge, I caught up but then lost you up the devil that is winchelsea road and I’m sorry to say I walked! Sped up the rest of the way though and didn’t feel completely out of my comfort zone like I have in previous years. Right bottom foot sore today and feeling stiff like expected but mentally great 😀
I can’t remember exactly what you said post HHM in October but this feedback feels completely different. And that makes me so happy. It feels like you had a much better experiencing, a better pace, a strong finish and of course a PB. To continue to make those improvements with your limited time is fantastic and it’s such a joy for me to work with you. You’re definitely sub 2 shape on a flatter course. It will still be tough, but this should give you the belief you can achieve that in a few weeks time.

Coach Simon 🍊
66 Points

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