Choose Day👇

Big big session Sunday and that will give us a good idea of how things are set for Manchester. I’ve taken out the Dover intervals and replaced it with another marathon session. The more we can do at target pace right now the better and the kinder it will be on the hamstring. I’ve included 5 runs so I am listening and still pushing you hard, but equally trying to find that right balance. 16 weeks into plan 3, keep the faith. You’ve continued to progress since we teamed up, and I still feel there’s a big one in there on race day if the injury plays ball. Any problems let me know but keep up the great work Adam.

Coach Simon🍊

171 POINTS TARGET

186 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

50 minutes easy recovery as per plan + S&C.
Nice start to the week. Well done Adam

Coach Simon 🍊
30 Points

TUESDAY

paul-sam

50 Mins @ MP

31 POINTS

As per plan 👍🏻
Excellent work Adam, sensible not to push the pace right now with the hamstring still a big dodgy

Coach Simon 🍊
25 Points

WEDNESDAY

S&C as per plan.
Excellent work Adam

Coach Simon 🍊
15 Points

THURSDAY

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uppsala

60 Mins Easy-MP

24 POINTS

As per plan 8.25mi on the treadmill.
Excellent work Adam. The miles are adding up nicely 💪

Coach Simon 🍊
24 Points

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

Done Thursday as ran with a friend, will pick Fridays run up tomorrow.
No worries. Good to run with a friend when the opportunity presents itself.

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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alice

5-4-3-2-1 Miles

74 POINTS

As per plan, tuff session. Worked hard legs suffered on the 2mi rep but dug in and maintained the pace. Intrigued to know your thoughts as to where we’re at?
I’ll be 100% honest and when I looked in depth at the splits my first though was “**** me, that’s class, sub 3 is on the cards here”. To hit that pace in a session like that suggests you can do it on race day. Every single mile you ran yesterday was quicker than you’d need to run on race day to hit sub 3 (6:51 per mile). Obviously we need another 11 miles on top of yesterday, but the fact the HR never went over 166 suggests there potential to work that bit harder, which you’d need to in the final 6 miles on race day. This was one of Paul’s big sessions (https://www.strava.com/activities/15464157265) before running 2:57 at Chester in October. Some real similarities in terms of pace, but if you look at his HR stats he was as high as 176 come the end of mile 15. So again making that comparison between the two of you and how your training is going, it gives me confidence you’re in a great place right now.

Coach Simon 🍊
74 Points