Week Commencing: 20 APR 26

Choose Day👇

Back on plan. Let’s av it. Just subtle changes to the plan which means you are working that little bit harder than before and should see improvements come the end of this plan. Room for something extra if you did want to add a swim or anything else. Let’s go Lou!!

Coach Simon🍊

94 POINTS TARGET

94 Points

MONDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Done this morning instead due to life. Kept it easy. Felt strong. Niggle on right tight calf 👊🏼
Great work Lou. Up and at em nice and early. Tight calfs are not unusual. Battling one myself right now but from experience they often go. A bit of self massage can sometimes help.

Coach Simon 🍊
24 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

circuits

Circuits

10 POINTS

Enjoyed that! Thank you for the recommendation. Arms and abs are definitely going to feel that tomorrow 🥴 Much harder than at home!
So pleased it went well. Ignore the pts, I appreciate it’s harder and you will definitely make more gains doing this. But I will leave it at 10, because as you pointed out, these will be a little more upper body and core, that runner specific, but that’s fine. What I really want is for your overall well being to benefit from the class. And if you find something like this which fits your schedule well and you can enjoy, it’s a perfect compliment to your running plan. Awesome work Lou.

Coach Simon 🍊
10 Points

THURSDAY

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dead

Ramp Up 4-3-2-1

24 POINTS

Blimey this was hard today. The ground was uneven and undulating plus with some wind. I don’t think I quite hit the pace at times but I definitely tried 💪🏼 Wu and cd done and a 3 mile walk along the seafront with Michelle before the session too. Lovely to see her.
Some days it will be more about effort than pace and so long as you are working at the correct RPE you’ll still get the same gains, even if the pace isn’t on. We are never going to run a windy 5k as quick as a calm 5k, and that applies to training too. So well done Lou

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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su-sparkes

120 Mins

36 POINTS

Enjoyed that although felt absolutely pooped at the end hence not quite achieving the 2hrs by 7. Mins. My hips and knee still ache and I really felt it on the way back. Loved the parkrun, what a glorious morning for it although may have gone a bit too fast with Lou 🥴
No worries about the 7 mins, the quicker pace will have compensated for that nicely. Might take a few weeks to get used to extra challenge of Wednesday’s class, but hopefully once you come through that phase you’ll be stronger than before. Great running Lou

Coach Simon 🍊
36 Points

SUNDAY

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rest-day

Rest Day

0 POINTS