Choose Day👇

This is quality week. You’re got your speed work, some tempo work, a long run, 2 x S&C, what’s not to love. Working at your peak right now, this is the start of a 3 week mini block where the training is set to be at it’s toughest, but then we ease back a little to have you in peak shape for Manchester. Any problems this week just shout. But keep up the great work Adam. Smashing it out of the park right now.

Coach Simon🍊

150 POINTS TARGET

135 Points

MONDAY

TUESDAY

kent-relays

Dover Intervals

40 POINTS

Under the weather 🤧
Might be a good thing long term although it won’t feel like it right now. But hope you feel better soon Adam. Don’t rush back.

Coach Simon 🍊

WEDNESDAY

S&C as per plan.
Well done Adam, glad you were able to get this done

Coach Simon 🍊
15 Points

THURSDAY

Loading...
michael-chichester

5km x3 Progression

40 POINTS

Done today Friday, much better run felt normal. May of back fired as the weather was awful, wind and rain again. As per plan, managed to hit MP easy but 10k pace was difficult especially mile 8 into the wind. Average HR seems to have come down since our rest period?
Well done for getting this one done Adam. Target paces assume you’re running in good conditions on a flat route, so always adjust for the weather and elevation. We don’t want our RPE to be 2pts above it should be just cos we stubbornly insist on hitting our target pace. HR is an interesting one. The fact you are better rested perhaps. Not something I’ve really come across before.

Coach Simon 🍊
40 Points

FRIDAY

Loading...
pett-xc

60 Mins Run

18 POINTS

Swapped for Fridays session as I have a little more time on my hands tomorrow. Can’t remember the last time I had 3 days off and I know why, despite the HR I felt awful, couldn’t get going muscle felt dead and my joints sounded like they needed oiling.
Yikes, sounds tough, but glad to hear you are on the mend and back running again now.

Coach Simon 🍊
18 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

8.6mi including a cheeky sub 20 PR. Football cancelled again so I had too 🫣 + we missed Tuesdays session. Followed by a massage.
No worries given Tuesday. Nice to bank another sub 20.

Coach Simon 🍊
26 Points

SUNDAY

Loading...
su-sparkes

120 Mins

36 POINTS

As per plan easy hilly long run with some serious elevation to watch the stelling minnis 10k. Slightly sore IT band post massage. Weekly mileage 43.
Decent week in the end despite the illness so that is a positive. Keep an eye on that IT band and let’s make sure it doesn’t get any worse.

Coach Simon 🍊
36 Points