Week Commencing: 11 May 26

Choose Day👇

Any problems let me know. Straight back into the game with a very strong target of 138pts, definitely well above average for the team. Two speed sessions this week, one shorter reps, one more threshold based. Then the easy runs where we keep the heart rate nice and low. Combine that with the gym work and cross training and we have another very good week on our hands. Keep up the great work Phil.

Coach Simon🍊

106 POINTS TARGET

120 Points

MONDAY

Good start to the week. 20 min elliptical (z2,3,4) – 136 bpm. S&C completed. Nb, you may see an extra S&C later which is abductor work.
Well done Phil, impressed your got the hr up on the elliptical, I struggle to do that, but good use of the 20 mins. Strong start to the new week #positivevibes

Coach Simon 🍊
18 Points

TUESDAY

andy-alice

40 Mins Run

12 POINTS

Felt really good again today, so two days in a row which is the best I’ve felt for the last 2 months. Putting work in on the soleus and the abductors to prevent the London ITB fatigue kicking in. So, 50m today, at 9:48/m. I suspect the calibration was off slightly as this felt closer to 9:35/40. BPM 131 so all good. I’ll see how it goes on Thursday, but could we put a quality run in on Sunday instead of the 60m easy?
Great work Phil, glad you are starting to feel better and this went well. Shall we just wait to post Thursday run and then if that feels good add some speed to Sunday?

Coach Simon 🍊
17 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

All completed
Great work Phil, if I get the pts wrong today then I will be upset 😂

Coach Simon 🍊
19 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

Slightly quicker easy today but 50m done at 9:36 Ave. Progressively stepped up the pace. Felt good again so shall we do faster run next? I’d like to start to put some 2026 PRs down on the Strava! I was thinking of doing the next run on Saturday (rest tomorrow). Let me know what you think. Thanks again
Great work Phil, I’ll drop you a DM about a Saturday run and what you fancy doing.

Coach Simon 🍊
19 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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gang

5 x 1km

26 POINTS

IGNORE SPLITS ON STRAVA! Warm up and Cool down as plan 1.15km splits (had to run further cos was using watch the measure the 1k mark) Splits: 13.0, 13.1, 13.2, 13.3, 14.2 149 BPM Good session today
A 22:30 5k if I’ve added that up right. Love the last rep as well. Excellent session Phil, really pleased with that.

Coach Simon 🍊
26 Points

SUNDAY

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30m easy run, 40m zone 2 elliptical – rounds off a good comeback week! managed to get to 20 miles for the week which is a good progression also Just a few thoughts re next week. HM pace (Tuesday) – shall I work with 8:10/m to start with and we can adjust it needed? I’ll probably make Wednesday the rest day as I’m flying back v late Tuesday and working in London all day Weds
That turned into a really strong week with 120pts banked so loads of positives to take from that. Yes on Tuesday that would be a decent starting point. Given you are building back into the speed work don’t worry too much about target paces right now, RPE would be a better data field to focus on. Paces are more important in the weeks building up to a big race. Getting the intensity right at this stage is what matters. Great week Phil

Coach Simon 🍊
21 Points