Week Commencing: 1st June 26

Choose Day👇

Recovery week but we keep the quality and just lose a bit of mileage, so no long run. I’ve tweaked the schedule based on your feedback so hopefully this works, the 5 x 1km on the treadmill should be a good session to execute, and we can see this as a chance to test the threshold sessions and just see if you enjoy them and how you feel afterwards in terms of recovery.

Coach Simon🍊

109 POINTS TARGET

108 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

paul-lambert-1

5 x 1km Threshold

23 POINTS

Done as planned, but had to use 3 different treadmills to get it done!. There’s a v high chance the treads were not calibrated well given we are in a developing country, but the speeds I used were (ave – ish) 13.8, 14.8 x2, 14.9, 14.0. More importantly the HR laps were: 147, 155, 156, 157, 157. Given these were the ave per lap and you start in the 140’s, I feel I was def in the threshold zone … watch confirms
Crikey, glad you were still able to get it done. I think perfecting these sessions will just take time and learning what pace = what heart rate. It might be, looking at your HR data your LT2 is a little higher, meaning we could push a bit quicker, but better to be 4-5 beats under than 1 over. I’m taking it one stage further, so using a metronome to dictate my pace which in turn should dictate my HR. So yesterday I think I started at 174 cadence but the HR didn’t quite get high enough. My last rep I got up to 178 cadence but they pushed me over LT2. So I’ve got a good idea that for longer reps I can use 176 as my cadence for now. Other factors will come into play of course, such as fatigue, elevation, temperature. But it felt like a good place to start for me and I really enjoy training with the metronome. Great work Phil.

Coach Simon 🍊
25 Points

WEDNESDAY

andy-alice

40 Mins Run

12 POINTS

Done but at a STEADY pace, not easy – Ave 9:19, splits (9:27, 9:18, 9.17, 9:18,8:59) Extra points sir?
Zone 3, so yes, that’s quite a few more points banked. 20 in fact. Quite a jump up from the two zones in terms of pts, as that’s a way of encouraging runners no to over training by drifting too much about LT1 for the easy runs. But it does mean we have a few points banked now. So well done Phil.

Coach Simon 🍊
20 Points

THURSDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

S&C done – elliptical skipped today as my recovery is low (flight / sleep issues). I’m ahead on points in any case, so I would rather be “over” because of running that x-train if it comes to it, but I am still only 1 point below plan after this.
It’s a smart way of playing it and then gives you that opportunity to take that extra rest, like today, when needed, so good thinking Phil. Great job on the strength work

Coach Simon 🍊
12 Points

FRIDAY

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Done per plan
Excellent work Phil. I was in the gym today doing my own session thinking, I need more variety. So I will be looking at that at some stage, perhaps even teaming up with a qualified S&C trainer to help. Watch this space, although might take me a while to implement it.

Coach Simon 🍊
12 Points

SATURDAY

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5 x 6 Mins Threshold

27 POINTS

Done per plan. Felt tired beforehand, but aimed for a 1kPB in the first split (achieved!) – @6:42 pace from 6:57 pace.. Left me even more tired tho!! Split 1 (163bpm, 7:02 pace) Split 2 (154, 7:21) Split 3 (157, 7:19) Split 4 (147, 7:41) Split 5(151, 7:34)
Well done Phil, decent session that. The data and feedback coming back from the threshold work is a bit mixed. So not sure on how to best use it going forward. I think I’ll probably tweak it slightly to include some sessions with more volume at a lower intensity but without obsessing about LT2. After all, it wasn’t that long ago everyone managed to run well with a basic stop watch and pen and paper to record their training.

Coach Simon 🍊
27 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

All done per plan. Good week.
Top work Phil. I think it’s important to celebrate every successful week. Each one doesn’t make much difference, but put 10, 15 or even 20 of them together and special things can happen. The runners picking up the stars are the ones producing the best results.

Coach Simon 🍊
12 Points