Week Commencing: 25 May 26

Choose Day👇

Because the calf did niggle a bit last week I’ve kept this to plan and we have the HM temp run alongside some 10 work at the weekend. Combined with lots of good gym work, two easy runs and the elliptical for the cross training. A really good blend of everything a good running schedule should have. A decent total at 138pts as well. Any issues let me know, we can always move things around. Keep up the great work Phil.

Coach Simon🍊

138 POINTS TARGET

138 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

All done per plan. 62 m of S&C and 30 m elliptical at 135bpm
Fabulous work Phil. 60 mins of S&C feels good right? Looking after your body is so important. The stronger the get we can always tweak the exercises, but at the moment consistency and repetitions are the key. Great start to the week.

Coach Simon 🍊
21 Points

TUESDAY

me-1-post

30 Min Tempo (HM)

24 POINTS

Good session today 60m versus 50m original plus stretches. I need to catch up the other 20m over the week. The 60m was split 30m easy and 30m HM. Details of HM were (Mile lap pace: 8:10, 8:11, 8:09, 7:49 for 0.7m). Heart rates were (143, 146, 153, 157), cadence 181-185. Points – 2 + 24 + 3 = 29
You’re doing my job for me which I appreciate. At the lower end of your HM Zone pace which is great and HR in the right place despite the heat. So that’s all good news and a really good days work.

Coach Simon 🍊
29 Points

WEDNESDAY

Completed as planned
Yes Phil, great work as always

Coach Simon 🍊
10 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

60m + strides + stretches + arms all done per plan. In addition, 20m of easy running to make up for backlog on Monday. Strides were about 6-7 minutes so in total was 86min of run
Superb work Phil, a great day of training and loving you managed to sneak in the extra too. Anytime you hit over 30pts for a day you know you’re working hard

Coach Simon 🍊
32 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Simon – Next week is an odd week as I’m flying to Africa on Sunday evening and flying back on Tuesday evening/ Weds morning. I also have shockwave (session #2) on my calf so i won’t be able to run Thursday. I’m not sure where we are on deload but that may be an option, however my best guess is as follows: Monday – S&C fine Tues – run treadmill Weds – Run albeit jet lagged so let’s not make it too stretching Thurs – S&C & Elliptical? Fri – rest SAT/SUN as normal
Thanks Phil, I think I have put together a schedule which works. Will be online tomorrow

Coach Simon 🍊

SATURDAY

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start

15 - 10 - 5 Mins (10k) 💨

28 POINTS

Done as planned but on a treadmill so ignore Strava! I had to take a break in the 5m 5k as i was close to being sick. 10k pace was 12.6 kph on the tread and 13.5 5k pace Definitely worked hard on that one!
Well done Phil, some strong paces there. Yes crikey, don’t be sick on the treadmill, that would not be ideal. But glad that went well and you put in a strong effort. Tough session that one.

Coach Simon 🍊
28 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

All good and done as planned
Great work Phil. A strong week in the bank. That’s what matters 💪

Coach Simon 🍊