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Week Commencing: 29 June 26

Choose Day๐Ÿ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Not sure how the weekend is lined up but that is two fairly big runs in a row although I’ve reduced the Sunday run to ease back slightly. Let me know if you do plan to get to BRT as I think that could make a big difference and spread the pts out a bit better. Stay positive though, yes we had a few weeks with less pts but 2026 will always be the year of the sub 2!!!!

Coach Simon๐ŸŠ

97 POINTS TARGET

24 Points

MONDAY

si-25-5-miler

5K Tempo (10K)

24 PTS

  • Z5

5K Tempo (10K)

10 Mins WU

Zone 2: Easy

5k

Zone: 5 10K

10 Mins CD

Zone 2: Easy

Basically 5k but at your 10k pace or zone 5 heart rate. What data metric you choose will depend on the elevation or conditions, as that will have more impact on your pace.

Early blast out got the HR up as missed yesterday ๐Ÿ‘Š๐Ÿผ
Nice, you were motoring along this morning. Fab start to the week. Great job Lou ๐Ÿ’ช

Coach Simon ๐ŸŠ
24 Points

TUESDAY

rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

circuits

Circuits

10 PTS

Circuits

Circuits or S&C Class

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

THURSDAY

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sunrise

60 Mins Easy (Hills)

24 PTS

  • Z2
  • Z3

60 Mins Easy (Hills)

60 Mins

Zone 2-3: Easy/Steady

Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.

FRIDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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emily-2

2 x 5km

36 PTS

  • Z3
  • Z5

2 x 5km

2km WU

Zone 2

5k @ MP

Zone 3

5k @ 10k Pace

Zone 5

2km CD

Zone 2

Decent session with a mixture of Marathon pace and 10k. If you’re free Saturday mornings why not do the 10k section at your local parkrun. Running with others make it feel easier.

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2

90 Mins Run

90 Mins Run

Zone 2: Easy

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

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