Week Commencing: 8 June 2026

Choose Day👇

The Alan Corke. Kinda glad I’m not doing it this year, but for you, perfect. Excited to see how you do as I now you can power your way up those hills. Go smash that. I moved the gym a day to give you rest after the race, so not sure if Thursday is an option this week? Then the long run Saturday. Should be a great day that. If this all goes to plan it could be one of your biggest weeks of training, even though it doesn’t look that scary. But you got this. Any problems, ping me.

Coach Simon🍊

181 POINTS TARGET

165 Points

MONDAY

andy-alice

40 Mins Run

12 POINTS

40 mins run felt great – no affects from yesterday’s monster hike, which is good. Then I did the upper body part of this week’s gym session. To fit it in, I’m gonna have to split the gym session up this week. I may even be able to do the stairs on Wednesday evening, on a low level, if I feel ok after tomorrow evening. I’m just gonna treat tomorrow, as a tempo training session, and it’s a bonus if I finish in a decent place. My from 2 years ago was just over 50 mins, so I should be able to knock 3/4 mins off of that
Well done Joe, good to give the legs a shake off. To be honest given the route and elevation changes of the Alan Corke you kind of have to treat it as a tempo session, and also be careful down the hills with the camber and a bit of bumpy terrain. But it will definitely push the fitness up a level if you get the heart pumping. Interested to see how you fair.

Coach Simon 🍊
14 Points

TUESDAY

start

10K Race

45 POINTS

That really could not have gone much better than that. 7th place. Just under 46 minutes. 5 minutes quicker than when I last did that race 2 years ago. And all of that, after a big weekend, still recovering from running an 85 mile ultra 2 weeks ago, and not focussing on speed over shorter distances. Buzzing. However, the best part was seeing loads of mates from the club. So grateful
The club events are cool. A great way to get people together but also work hard and better ourselves. That’s a hell of a course PB and some going, especially if it was a headwind on the long climb. Imagine what you could do fresh? Superb running Joe.

Coach Simon 🍊
47 Points

WEDNESDAY

cycling

60 Mins Bike

12 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

1 hour bike ride in the morning. 30 mins on the stair stepper in the evening. With almost 10 hours at work in between. Bloody nackered after all that! Kept the stair stepper at a low level, so HR was around 130
Ok so we have a lot of extra pts here, so just be careful this week. 32pts today which is quite a lot. Your HR was pretty high on the bike (Z2) which is good but just means you’re working hard and not necessarily that much of a recovery ride. I’ve switched up the plan slightly after today, but all that said, bloody well done Joe.

Coach Simon 🍊
32 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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lo-si

60 Mins & Strides

22 POINTS

Didn’t have time in the day to do this, as I had my days with Rosy in the evening and wasn’t feeling up for the early alarm
No worries!!

Coach Simon 🍊

SATURDAY

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anna-baker

240 Mins

72 POINTS

A lovely run over the South Downs in beautiful scenery, running alongside hundreds of charity walkers. Went off a little too fast and got a bit carried away with how good the first couple of hills felt. I’m very conscious of the fact that I was very short of the low intensity runs this week, so hope to set that right in the coming week and any bike rides I do are a bit easier going. On a positive note, the date with Rosy went very well and we’re gonna see each other again
A very good day all round then. Me and Jax were waiting for this feedback like a couple of school kids waiting for gossip 😂 So pleased it went well. Changing the subject, the low intensity runs are obviously a key part of your training, and probably the most important part to be fair. But this will definitely help.

Coach Simon 🍊
72 Points

SUNDAY

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rest-day

Rest Day

0 POINTS