Week Commencing: 15 June 26

Choose Day👇

We’re pushing quite hard here. Over 140pts again so let’s see how things go. But the variety is great with the gym work, some cross training, a bit of speed and the even the tempo based long run. In terms of the 400s. This again is a threshold session by design and you should find 5k pace for the 400s is quite comfortable and the HR should stay below LT2, and that should probably be the metric you focus on, rather than pace. Let’s see how it goes but 400s are a session I’m keen to include and repeat. Any issues with the schedule let me know. Let’s make this a big week Phil

Coach Simon🍊

143 POINTS TARGET

140 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

S&C done Plus – 30 min elliptical done (Weds)
Great work Phil, always good if you bank someone extra early in the week.

Coach Simon 🍊
21 Points

TUESDAY

worthing10k

16 x 400 Meters

28 POINTS

All done per plan PLUS extra easy 10 minutes. Blimey. Not an easy session! Splits were at 7:30/m and heart rate about 153-158
Great work Phil. Interesting data though. Because pace was in your Zone 6 (5k) yet HR stated in Z4, so shows how it works well. We get well over 6km of work at our 5k pace but without actually working in those higher zones. That’s the idea of these sessions, they are still tough as you found out, but pretty much still below LT2. Appreciate the stats in the feedback.

Coach Simon 🍊
33 Points

WEDNESDAY

Done per plan Flight back to the UK tonight Question for Saturday – if I were to do one of the 5k at a 5k pace, what adjustments should I make to the other 10k?
If you’re really keen to do a fast parkrun I would switch it up and do the following. 30 mins WU: Easy – Strides – Fast parkrun – 20 Mins CD: Easy. That hits 39pts, same as the session set. Well done on the gym work today Phil. I do get the urge for a quick one. I’ve nabbed myself a pacer and 2 of the team to go for a sub 21 Saturday.

Coach Simon 🍊
10 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

50 min easy No strides Recovery from flight
Well done Phil, good to get some miles in after the flight.

Coach Simon 🍊
19 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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michael-chichester

5km x3 Progression

40 POINTS

5k PB of 22:31 – improvement of 30 seconds! 1st place in my age category – nice! 164 ave BPM, 183 cadence 40m easy No strides today
Amazing. I’m so pleased. Fantastic running Phil. Congrats on the new PB. That’s a massive improvement as well. Bonus age cat win is always pretty sweet. Liking the average HR too. 32pts banked today, again, so happy you achieved this. Really well deserved for your commitment to the plan.

Coach Simon 🍊
32 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

50 minutes of Steady: 9:17 Ave. 132 BPM I think it gets me into the 100% club with 25pts
I like your thinking. Although were I to go off HR rather than pace it would be less points 😜 Obviously I’m not going to do that because I’m not that sort of person. But it raises a good point that if short on time just push that little bit harder and you’re get the added benefit. Definitely in the club again this week, so well done Phil 💯

Coach Simon 🍊
25 Points