Choose Day👇

Some options. It’s the final week of this plan. But given you will have worked hard in the half marathon Sunday it might make sense to use this as your week off plan? Then if you’re keen to keep working me through to Manchester (I hope you are as I feel we are on the right track), then I can crack on with getting that plan created and ready to start the following Monday. I added the sessions just in case but wary that Monday and Tuesday are highly loaded after a tough half marathon. Maybe wait and see how you feel when you wake up post Marden before making a decision.

Coach Simon🍊

150 POINTS TARGET

165 Points

MONDAY

32 mins 4mi as per plan. Legs slightly heavy so no S&C today, can you move it to Saturday? That way I’m a little fresher for tomorrow’s club speed session.
Good move to switch up the S&C if the legs are tired from Sunday. Always good if possible though to give them a shake out and a nice way to start the week.

Coach Simon 🍊
9 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

5mi pre club progression average pace 7:10. 5.50 club speed session 12x 300mtrs on/off + 2mi home.
That’s brilliant work and if my maths are right, almost 40pts exactly, so perfect. Good to get a variety of speeds in there as well. I’m a big fan of those shorter reps so good to see Dover are incorporating them into their sessions. Excellent work Adam.

Coach Simon 🍊
40 Points

WEDNESDAY

32 minutes as per plan, with the extra reps.
Great work Adam, excellent consistency with these strength sessions during this plan.

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Super easy social run, as per plan.
Great work Adam.

Coach Simon 🍊
12 Points

FRIDAY

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lo-si

60 Mins & Strides

22 POINTS

Felt good even after last weekends Half so decided to go rouge tonight 8.11mi 55:42 average pace 6:52 upper zone 3 my favourite type of run. + 8x 100m strides jog recovery, + 2mi run home.
Nice. I did see the pace and suddenly questioned what session I had given you. I guess that’s kind of your goal MP in an ideal world, to get that sub 3. Obviously higher training pts there so your 15 up this week which means if you wanted to drop some time Sunday you can. But equally I’m not too worried if you still stick to 2 hours as that will mean 165pts which you’ve hit before on this plan so shouldn’t be an issue. Great running Adam.

Coach Simon 🍊
38 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

S&C as per plan
Great work Adam 💪

Coach Simon 🍊
15 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Super easy long hilly run low HR 136. Had company with torrential rain and strong wind along the cliff tops. 48 miles for the week.
Really solid week to finish this plan. I’m just really happy with the work we’ve done to this point and feels like you’ve set yourself up nicely to attack this marathon plan. Great work Adam.

Coach Simon 🍊
36 Points