Choose Day👇

Two fantastic sessions this week, two of my favourites. Then you get a couple of easy runs, which you could combine into one if time is limited and you wanted extra rest. I appreciate this is another week we might need to move things around, so let me know if you need to tweak the schedule. Happy New Year Victoria.

Coach Simon🍊

121 POINTS TARGET

121 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

8 x 400s & 200s 💨

28 POINTS

Rather than anything structured I just went out to get head back into things. Ran out to Fairlight, about 12k and some stiff climb so still some value in it. Was good, def needed that.
That’s ok. I think just getting back into the swing of things right now is key. Some decent elevation though you still would have got the same training points which is pleasing. Well done Victoria.

Coach Simon 🍊
28 Points

WEDNESDAY

Combined with Fridays run
👍

Coach Simon 🍊

THURSDAY

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FRIDAY

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andy-alice

40 Mins Run

12 POINTS

Did the two easy runs together so just over an hour
Well done Victoria, although I would definitely recommend slowing down. The data on Strava suggests this was too quick and the heart rate was too high. We should be under 150 HR for these runs and pace was around Half Marathon speed. When you look at it from a pts perspective it’s 36 rather than 18. So twice as hard as it should have been. It will then also effect your recovery for the key sessions. So yeah, a very good run in terms of points, but going forward definitely look to drop the pace and keep that HR lower if you can (it should naturally be lower if the pace is easier).

Coach Simon 🍊
36 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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jake-p2p

3 x 5km

57 POINTS

Not great, had to stop halfway way through ladt 5k, just had nothing… 😬 Still did not far off the milage just off pace
I think you’re biggest problem is you don’t realise how good you are. I’m not sure if you noticed you ran past us by the Source Park. I only realised once you were 20 meters ahead. Jax summed it up and she said “wow she is so fast and has such good form”. It was a delight to watch to be honest given how well you were moving. In fact looking at your paces you were closer to 10k pace than half marathon pace, so perhaps that is all that went wrong here. But you definitely hit the target points as a result and I think this again is a much better run that you realise. Here’s an interesting stat. Your age grading for your Winter 5K was 76% approx. 362 people ran parkrun on Saturday. How many beat that age grading? 1!! That’s how good you are. I don’t say that in a way for you to be arrogant but just confident when out running

Coach Simon 🍊
57 Points