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Choose Day👇

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  • Sunday

Another really solid week. 99pts up for grabs. Almost seems a shame not to go in search of 1 more to make it 100? We have a hills session, a solid Wednesday easy run, and a moderate long run. Combine that with your S&C and a spin session and this is the recipe for success. I like it. Any problems let me know Jo, but keep up the great work. You got this.

Coach Simon🍊

99 POINTS TARGET

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

profile

Hill Reps 60-45-30

22 POINTS

Hill Reps 60-45-30

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

WEDNESDAY

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.

THURSDAY

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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!”

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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alan-corke

90 Mins Run

27 POINTS

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

SUNDAY

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spin-class

45 Mins Solo Spin

15 POINTS

45 Mins Solo Spin

5 mins WU

5 x 30 Secs Fast*

RPM 100+

2 Mins Easy

5 x 30 Secs Climb*

Level 12+

2 Mins Easy

5 x 60 Secs Fast*

RPM 100+

2 Mins Easy

5 x 60 Secs Climb*

Level 12+

4 Mins CD

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

gym-workout

Jo's Gym Session

8 POINTS

Jo's Gym Session

Cable Torso Rotation

3 x 10

Bent Knee Calf Raises

3 x 15

Tricep Dips Dumbbells

3 x 10

Goblet Squat

3 x 10

Calf Raises

3 x 15

Kettlebell Romanian Deadlift

3 x 10

Kettlebell Side Bends

3 x 10

KettleBell Swings

3 x 10

Kettlebell Bent Over Row

3 x 10

Chest Press

3 x 10

Plank

3 x 30s

Dead Hang

90s

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