Choose Day👇

Very much the routine we are looking to hit. If doing efforts with your club, that’s fine. If need be we can always do a little extra on Thursday if the session is lighter than we’d like. But this a really good routine as pretty much everything you do now will be with other runners, which is brilliant. Hopefully where I can then really help is with the feedback and get you believing in yourself and understanding that you are a strong runner. After all, the average 5k time for women is 38 minutes. So you’re already ahead of that and I have a sneaky feeling that in the future you’re going to be 10 mins ahead of that average!!

Coach Simon🍊

80 POINTS TARGET

77 Points

MONDAY

pilates

Pilates

10 POINTS

Online pilates session
Well done Sarah, great start to the week!

Coach Simon 🍊
10 Points

TUESDAY

circuits

Circuits

10 POINTS

Tried a new strength class today. Lower intensity but focused more on progressive overload on the exercises. Did 3 x 12 reps on 5 different exercises.
Nice. Good to mix things up from time to time and experiment. If you can find the session you enjoy the most and works for you then that is key.

Coach Simon 🍊
10 Points

WEDNESDAY

si-1-mile-2

16 x 200 Metres

20 POINTS

Run club session was cancelled last minute due to town being very busy with the champions league match and fireworks night. Couldn’t talk myself into going to do the intervals by myself but did an extra circuits class.
That’s a shame, bloody football. But well done on still getting the circuits class done and banking some valuable training pts. Well done Sarah

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Steady 5k group with run club
Perfect, exactly the kind of thing we want here and I’ve tried to keep this in the plan every week. Routine is such a powerful way to stay consistent with the training. Well done Sarah.

Coach Simon 🍊
12 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Quite pleased with my result, course pb for this parkrun although it’s been a year since I last ran this one. Official 5k Strava time was 33:52 as I started my watch a bit early. Nice to see sub 34 minutes again and this parkrun does have a few sneaky hills.
That’s excellent, really well done. Always take those positives. I feel like you’ve been training consistently well for a while now and that will always be shown in the results. Keep doing what you are doing and these results will continue to come your way. Great work Sarah.

Coach Simon 🍊
30 Points

SUNDAY

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rest-day

Rest Day

0 POINTS