Choose Day👇

A recovery week. Yipee. Monday’s sessions is a tough one, but the idea is to just hit 5k pace and keep those lap times consistent throughout. If we can sneak under a little in the final few reps, brilliant, but it’s not essential. Any problems let me know If you feel super fresh at the weekend and wanted to run a bit longer (up to 120 mins) I’m open to that. Keep up the great work Sarah.

Coach Simon🍊

92 POINTS TARGET

102 Points

MONDAY

hyrox

HYROX

25 POINTS

Sad not to be at track, but rather than a boring tread on my own did this Hyrox style class for a treat. Run warm up Row-farmers carry-walk kettle bell-sled push pull. Ski 50m – 100m-150m-200-250 then worked down again. Fun sess
Sounds like a challenging session and good to try something a bit different. Well done Sarah, a strong start to the week

Coach Simon 🍊
25 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

A good hour. Sue often said where we was running to which gave a reg aim to get to. Felt good. Seem my sore leg for the last couple of months is a shin splint so looked up the exercises
Well done Sarah, yeah a good run leader will give you clear instructions of where the next turnaround point is, that will allow you to run at your own pace. Hopefully the shin splints will behave once you add in those extra exercises.

Coach Simon 🍊
18 Points

THURSDAY

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spin-class

45 Mins Spin

15 POINTS

All good Enjoy spin and strength
It’s good to have that variety in the training and realise it’s not all just about running miles. Strength as we discussed is something we can all work on, especially those of us beyond 45. It’s important for our longevity, and the spin allows us to increase the training without adding more miles and increased injury risk. Great work Sarah.

Coach Simon 🍊
30 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Fantastic coach session to take forwards
Ah thank you, glad you found some use of it. So to summarise. 1. Tall posture 2. Efficient arms, close to the body and use them to dictate pace. 3. High hips and engage those glutes. 4. Change over watch to kms just to have a better grasp of your paces. I’ll add some bonus points on for the running. Well done Sarah. If you ever want me to take a look at form at track just ask. And it’s good to observe other runners and see where they might be going wrong.

Coach Simon 🍊
10 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

80 Mins Run

24 POINTS

Good run Rye harbour and almost impossible in the wind. Tiring. All good though when wind was behind was able to stand up Straight & think of posture.
It’s horrendous down there when windy. Probably wise to head inland if you can in that weather. But really well done for ticking it off and glad to hear your were working on posture. Great job Sarah.

Coach Simon 🍊
24 Points