Week Commencing: 6 APR 26

Choose Day👇

If you’re free Wednesday the Spring 5K would be a perfect option to practice HM pace as you’d need to be really disciplined not to go off too fast. I quite like that idea. We don’t want to be racing at 5k pace Wednesday though as that will leave your tired for Sunday. Tuesday at track in the morning also an option if you have the girls to entertain. So there are options and we only have the two runs. You know you can do this Sunday. It will be tough, but the most satisfying achievements in life are tough, if it were easy we wouldn’t feel that emotion at the end. So in those tough moments, switch your attention to form, high hips, run tall, and find a mantra, “I can do this”. For me the knowledge I have to set an example to the team works a treat and has helped me pushed to limits I would never previously have reached. But go there, give it your best shot and enjoy. Very best of luck Lou.

Coach Simon🍊

108 POINTS TARGET

108 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

Easy run. Mainly trail in the beautiful woods. No niggles. HR was a bit high but putting that to hormones and feeling a bit pooped from work.
Well done Lou. To be honest, looking more at the science, when you do your easy run on the trails it’s actually more beneficial to walk the hills. If you’re HR goes too high we are not getting the benefits we want from the easy run. So something to factor in going forward, actually walking the hills is more beneficial that running them. Obviously we would then introduce some hilly run sessions, but they would be different from the easy runs.

Coach Simon 🍊
18 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

me-1-post

30 Min Tempo (HM)

24 POINTS

Spring 5k Kept it at HMP although maybe a bit quicker at the end due to keeping Kirsty going. No niggles
Great work Lou, and thank you. The idea being it should have felt quite comfortable and you can actually run quite a bit slower than that Sunday and still get sub 2. Make sure you do nail that pace Sunday, no trying to bank time. If anything you want your first few miles to be a little over, just so you can settle into the race.

Coach Simon 🍊
24 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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paddock-wood-2025-2

Half Marathon

66 POINTS

I DID IT!!!!! 🥳 13.26miles so actually went further. Felt good up until the dreaded mile 9, gave myself a stern talking too and cracked on. Thank you so much for believing in me 🙏🏻 No niggles! Ache now though 😬
You’re brilliant. I’m so glad you came back on plan, and to achieve your goal in a race you always wanted to run. That’s creating life long memories right there. You should be so proud of yourself and what you have achieved, especially with your limited availability. I’m so happy for you and it means a lot to me that I could play a part in this. Fantastic running Lou

Coach Simon 🍊
66 Points