Choose Day👇

Really it’s just a case of listening to the body this week and ensuring you get the rest you need. Rest is more important that running. I’ve set out a lower target to give you more recovery, but if you need more, take it. Some big runs coming up and we want to be fresh for those.

Coach Simon🍊

103 POINTS TARGET

85 Points

MONDAY

andy-alice

40 Mins Run

12 POINTS

40 mins recovery. Kept the pace just under 10 mins/mile and HR under 130…exactly where a recovery run needs to be. Legs are a bit achey, but they could be a lot worse, given what I did at the weekend
Impressive recovery time.

Coach Simon 🍊
12 Points

TUESDAY

jake-p2p

70 Mins Run

21 POINTS

Felt really good, so did 70 mins. Really is crazy when you think what I did a few days ago. Looking ahead at the week, I need to move Thursday’s run to Friday please, but we could probably make that longer. Also, I could do a little upper body session at the gym tomorrow morning. With the way I’m feeling, Sunday’s run could also be longer too
Nice, I tweaked the schedule and added a bit more, but I want you to be careful. When I came back after Chester the first few runs were fine but it was the 5th run on the Sunday that did the damage. I think what we have now is ideal.

Coach Simon 🍊
21 Points

WEDNESDAY

Actually did it on Thursday morning, which meant more recovery time since the weekend, therefore I was ready to a little leg work, but nothing too heavy. Did you give me Jo Edwards’ plan by mistake again, as I don’t recognise these exercises 🤷🏻‍♂️😂
FFS! Sorry mate. Honestly this week has been a nightmare. So many other appointments, dentist, massage, other website being busy. I feel way more stressed trying to take time off than normally, so can only apologise for the error. Big plans to tweak S&C going forward to make it more varied, just need to find a bit of time that’s all. Bear with me. Well done for getting in the gym though

Coach Simon 🍊
10 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

Didn’t do this, as I had quite a bit of pain in my left leg on Friday. I’m typing this on Saturday and I’m grateful to say the pain’s gone today, so I’m looking forward to the long run tomorrow
Oh yikes, a bit scary, but glad it’s gone. Be a little bit careful Sunday.

Coach Simon 🍊

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

Felt comfortable, although heart rate was slightly higher than I wanted it to be. One of those runs in which it felt difficult to slow down. Legs are a little achey, but nothing that I wouldn’t expect after last weekend’s effort and 10 miles of walking yesterday
Listened to a really good podcast this week about easy running from a couple of young elite runners. They say for all their easy runs they set their watch screen to display HR and mins. They don’t care about pace. Definitely something I will do going forward. Might be worth a try. Looking at your HR data from yesterday, it might have been wise to drop the pace. Obviously not knowing your HR zones I can’t comment too much but I’m guessing you should be under 140 for your easy runs. Anything higher and it’s over the LT1, and you don’t get the same physiological benefits once you go beyond that stage. All that said. Great run!!

Coach Simon 🍊
42 Points