Choose Day👇

A couple of great sessions this week with Sunday’s being a good start to the marathon paced work. Keeping the rest of the training around those session light. Complimented by the strength work. Hitting some good numbers now with 168pts up for grabs. Right up there with the highest earners on the team. Any issues let me know. Hopefully the weeks rest has really helped.

Coach Simon🍊

168 POINTS TARGET

166 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

Training readiness record this morning. 50 easy minutes at club run with a slight natural progression. Legs felt good.
That shows the time off does work. Nice to be able to get out there with the club. Well done Dan

Coach Simon 🍊
15 Points

TUESDAY

gym-workout

Dan's S&C

15 POINTS

S&C completed before we started the 3rd episode of His and Hers.
You’re watching it great. Will be interested to hear your thoughts at the end. We should probably be talking about the plan really 🤦‍♂️😂 Well done on the S&C.

Coach Simon 🍊
15 Points

WEDNESDAY

track

2km & 400s

38 POINTS

Training readiness defiantly did not reflect how I was feeling and the weather was biblical LOL. 2.7km warm up. A little more. Both 2km reps were sub 6:30 pace. All 400m reps were sub 6:00 pace. 1km cool down. Slightly short as was kick off the track. Solid session all things considered. The machine felt strong but the battery was a little flat.
Splits were great. Even more so when you told me the conditions and how you felt. That’s strong running Dan and ultimately it’s these sessions where the magic happens. So great work on smashing this one out of the park. I just hope you feel better soon. Loads of positives to take though 💪

Coach Simon 🍊
35 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Still wasn’t 100% but got out for 40 chatty minutes with some friends. Moved my strides and S&C to Friday.
Glad you were able to get out and no worries about moving the other bits of the plan. Hope you feel 100% again soon.

Coach Simon 🍊
12 Points

FRIDAY

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louise-cavill

30 Mins & Strides

13 POINTS

gym-workout

Dan's S&C

15 POINTS

30 easy and strides completed after I finished work at midday. S&C completed once I got Pops to sleep.
Nice!! Finishing work at midday sounds good to me. That’s my plan for the next 2 weeks 😂 Well done Dan.

Coach Simon 🍊
27 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Long day of travelling to Chicago and then a 2.5 hour drive to Lafayette.
I did look it up on the map when you mentioned you were traveling and noticed they were not that close. Driving in those conditions could be a bit scary.

Coach Simon 🍊

SUNDAY

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lindsey

4 x 3 Miles

62 POINTS

8″ of snow fell overnight and with a temp of -12, it was impossible to run outside so it was my first long run on a treadmill. Had 4x 3 mile to do but changed it to 6x 2 mile with 0.5 mile recoveries in-between to try and make 2 hours on a treadmill more bearable. I press go, switched on Top Gun v1 and got it done. I actually enjoyed it weirdly. 16.5 miles total.
Absolute quality. Some great pacing in there. I always find it so much harder on the treadmill myself in terms of running fast. But given the weather outside, loads of positives to take here. The one thing the treadmill does offer is that consistency in terms of the conditions and elevation, so once you hit that pace, you can just hold it. I’m so happy with this one though. Adam, from Dover, who is working towards a spring marathon, smashed out a 10 mile PB yesterday (1:03), only just, but he’s running well, so hopefully further proof these plans work. He’s currently on his 3rd plan with me and running Manchester.

Coach Simon 🍊
62 Points