Week Commencing: 20 APR 26

Choose Day👇

So a bit of a step up. But I think if you keep the easy runs slow (I’m doing mine at 6:00 per km at the moment and my 5k time right now is 21:30) you’ll find you should recover better and be fresher for the key sessions when trying to hit pace. You could do your 120 mins on the trails and walk the hills keeping the HR below threshold. You might only go 10 miles, but it’s more beneficial from a bigger perspective that fatiguing the muscles by over working up the hills. Happy to leave S&C in your capable hands for now. But those making the gains are the ones doing it twice per week. So something else to possible focus on long term for further improvements. any issues with the schedule just shout. Keep up the great work Victoria.

Coach Simon🍊

120 POINTS TARGET

115 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Back on it! Did up Barley Lane, all incline for first interval and half up half down for rest. Slightly longer wu/cd Warm up felt terrible 😬😂 other than that not bad really, maybe bit sluggish after last week especially on the all outs.
It takes a few weeks to get that adjustment and pace back having focused so much on endurance of late, but a good reintroduction with this session. Great work Victoria. Nice and peaceful at that section of Barley Lane.

Coach Simon 🍊
24 Points

WEDNESDAY

andy-alice

40 Mins Run

12 POINTS

Set garmin to zone 2 which is up to 130, but couldn’t stay in it unless really going slow on completely flat, I did walk a couple of times to bring it down. Think I was going at 7.20 ish km round park so pretty much flat?
Yeah I think the zone 2 debate is a bit misleading. To be honest from the research I did and clearly from this experience, 130-140 is probably your magic area where we are getting maximum aerobic gains from the easy runs. You’ll probably find if you add a hill in then you’ll creep over the 140 mark, that’s what I’m finding right now and we are probably not to dissimilar in terms of our aerobic fitness. I’m glad you learned this on a 40 min run rather than a 2 hour run 😂

Coach Simon 🍊
12 Points

THURSDAY

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Did Sunday before long run 10/15 mins mobility 20 mins upper – press ups, seated row with band, curls, tricep ext, chest press medicine ball, bent over row, shoulder press Basic crunches/oblique crunch
Nice, well done for squeezing in. Probably a few less points given it was more upper body focus, but that’s cool, especially the day of your long run.

Coach Simon 🍊
10 Points

FRIDAY

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sam-d

Half/Marathon 10K Tempo

33 POINTS

Really struggled against wind for the hmp set, legs prob not back to normal yet so not a lot of umph in them…. Bit of hamstring pull so putting off s&c to sat, if still sore will just do upper for now
Yeah difficult to know how long it will take to fully recover from a marathon, hence why keeping a bit sensible with the paces targeting here. Sensible to give yourself extra recovery for the S&C. I’ve only just started using the seated leg curl at the gym (lying on my front) and realise now how weak my hamstrings are (so tight this morning for my long run). But well done Victoria, a good session that.

Coach Simon 🍊
33 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Abandoned hr after a bit and tried breathing thru nose which is supposed to work?! I’m a nose breather anyway so just normal breathing, could do it up to 150 tho? Harder on way back into headwind, not so much effort as catching breath and the cold made my nose run 😂 The end bit of run prob pushed things up a bit as carried on home up the hill. Just seems mad that I can do a marathon with not far off 1000m of climb averaging 161 hr , but then average 151 super slow, no effort, on flat, breathing through nose… 😬😬 I’m not sure on any other particular benifits of Nb, but it does force you to run easy, if you have to breathe through mouth you are going to hard
As a mouth breather now obsessed with breathing properly I have tried this lately when running and cross training and agree if you need to breathe through your mouth we are probably working too hard. So it’s a good thing to train. Well done for smashing out the 2 hours though. A strong finish to a good week back on plan.

Coach Simon 🍊
36 Points