Choose Day👇

To be honest at this stage of the training and coming back from injury, I would treat Sunday as a bonus run. So no need to push too hard. Races are far more enjoyable if you finish strong. If it were me I would keep the early miles (even 5 miles) comfortable and then if you feel strong to start picking up the pace and overtaking runners. It will be a much more enjoyable experience if you treat it that way. And no judgement on time or pace, it’s too early to be doing that. The rest of the week is sensible to keep the legs fresh ahead of Sunday.

Coach Simon🍊

107 POINTS TARGET

107 Points

MONDAY

pilates

Pilates

10 POINTS

Great session – pleased that I managed 24 press ups in groups of 3 with just a roll up in between (I’ve always found press ups very hard but at least feeling slightly more manageable 😅 Some good glute and hip strengthening exercises tonight too.
Wow! 24 press ups. Very impressive. I honesty can’t do 2. It’s quite interesting actually as one of my sub 21 park runners just admitted how terrible they are at press ups in the last feedback I just did. So you are making us all look weak Jan 😂 Great way to start the week.

Coach Simon 🍊
10 Points

TUESDAY

gym-workout

Jan's S&C

12 POINTS

Wasn’t sure how this session would feel as I was a little stiff from last night’s pilates and all those press ups 😅 Just to reiterate, I didn’t do 24 consecutively – it was 3 x 8 with a roll up in between each set which gives a 20-30 sec rest in between. The S&C’s were fine and in fact eased off my stiffness (until tomorrow)! Dare I say my knees are feeling ok – I’ll let you khow how they are after my next two runs 🤞
Well done Jan. Yeah that’s the only risk is if Pilates because more strength based. You can always move sessions around if need be for extra rest. Perhaps the two on consecutive days is something we need to revisit. But as you get stronger it might not be an issue. Well done for ticking off another workout.

Coach Simon 🍊
12 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

I really needed this run as had a pretty frustrating day. Really enjoyed it, felt relatively fresh given how tired I felt before I got out the door – legs & knees felt much better, just tight achilles which I’m not too worried about.
So pleased to hear that. Running can make such a difference to our mindset. Good to hear you felt so strong as well. I love runs like this. Well done Jan.

Coach Simon 🍊
18 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

Never very inspired by pool swimming but it’s done 😄
Well done Jan. As you say, job done, tick the box and move along.

Coach Simon 🍊
9 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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simon-half-marathon

10 Mile Race

58 POINTS

It’s done! An easy first 5 miles on roads with no major hills, then we hit the Crab and Winkle Way where one BIG hill followed by another long draggy hill (that was tough)! . A great course – much nicer than previous. Generally felt good and able to pick up my pace at times – some lovely fast downhill stretches. Everything felt good – legs etc. but did start to tire in the last couple of miles. Definitely need to work on building my strength and hopefully a quicker time will follow. Niggles feel no worse so very happy about that.
Sounds like it couldn’t have gone much better and this early in the plan not a million miles off that sub 2 hour half marathon pace you hinted at reaching. It’s good to reflect on what you can also improve on too going forward, and know that there are elements you can be better at. Running well but also having that potential to improve is a nice place to be. Well done Jan.

Coach Simon 🍊
58 Points