Week Commencing: 29 June 26

Choose Day👇

Changed after we switched the recovery week to last week. But the main sessions are nicely spread out so I’m confident come Sunday the legs should be well recorded from the race and we hit a healthy target with only 3 runs.

Coach Simon🍊

84 POINTS TARGET

84 Points

MONDAY

Rested as was in London all day so no time for gym unfortunately
👍 No worries, a missed arms session won’t make much difference.

Coach Simon 🍊

TUESDAY

group

10K Race

40 PTS

Big PB – 2 min 30 quicker than last 10k PB (which was an old one tho). V pleased, THANKS SIMON.
No thank you. As a coach you only need the odd bad week (last week was a disaster with the heat) to doubt yourself, so this came at the perfect time. Proves the plans work if you trust the process and you’ve been committed from Day 1. So you deserve this. Should be proud of what you’ve achieved here Phil and looks like you’re inspiring others by the Strava comments, great to see.

Coach Simon 🍊
42 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

An evening run def makes it harder to recover. I’m in london tmrw so i will take my gear with me and run there. I have a 24 h blood pressure test form 5pm tmrw, so I may struggle on Friday but let’s see. I didnt tell you this, but yesterday morning i had a session with a cardiologist, but he said “go for it” re the 10k ! He may put me on statins, but hopefully not, let’s see. I was serious about the comment re focusing on shorter distances. Can we keep more of the short stuff in the plan whilst training for the half? Or do we give it a specific focus after the half?
I’m glad he gave you the all clear for yesterday. In terms of the training. We will still being doing speed work each week, that 2nd session will just tweak slightly from 10k based to half marathon based. So I don’t think you’ll lose any of the 5k pace, in fact the more volume, all being at a slightly less intensity might help with your speed endurance.

Coach Simon 🍊

THURSDAY

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lo-si

60 Mins & Strides

22 PTS

  • Z2
  • Z7
Aborted run due to left calf pull. 36mjn I have physio already booked tmrw so I will update you tmrw Hmm!
You did the right thing. Niggles like this are not uncommon and sounds like it just needs a bit more rest. Something to bear in mind when we do future races, just to plan them well, so we can have rest afterwards.

Coach Simon 🍊
13 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 PTS

  • Z2
Strength training done, but didn’t work the calves as they are still sore and need a few more days I think. Elliptical done at 134 bpm – 60 minutes vs 30m plan
Well done on the extra mins on the elliptical. Love that. And it’s good to know that option is always available if need be. Any week you smash a big PB is a huge success, even if the pts are a little light, but I think we were smart to make those tweaks to protect the calf. Great work Phil

Coach Simon 🍊
29 Points