Week Commencing: 30 MAR 26

Choose Day👇

Another strong week, last one before the taper, but we are smart and take a few days just to rest up after Lydd. We’ve got some marathon tempo work in there, a quick parkrun, but the biggest test of all, a long run which I’m going to see if you can average 5:45 per km or less. That’s this weeks big challenge 😜 Any issues let me know. Keep up the great work Kevin.

Coach Simon🍊

130 POINTS TARGET

123 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

5.3k in 30:34 mins, so 5.46k’s Painfully slow.
😂 Yeah but that is the pace you want to be running at for these. It’s taken a while, but finally dialling it in. There is a local elite athlete, I may have mentioned already who dropped his easy runs from 4:20 per km to 5:30 per km and has seen a significant drop in niggles and is smashing out new PBs. He ran 14:46 for 5k recently. So it clearly works.

Coach Simon 🍊
9 Points

WEDNESDAY

Done.
Great work Kevin!!

Coach Simon 🍊
15 Points

THURSDAY

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paul-sam

50 Mins @ MP

31 POINTS

Mindful of my thigh, I decided to skip this.
Sensible at this stage of the plan!!

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

Having missed Thurs, I completed another S&C at the gym. Feeling ok I ran 5k steady, so 5:40’s on a treadmill. Feeling ok, I decided to push on, on sat.
That’s really positive. Well done Kevin. Good to make up those points if the opportunity presents itself.

Coach Simon 🍊
24 Points

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Was going to run pacer day at eastbourne, however my daughter was available, so: Leaving home at 7.25 I ran 6.8k in 34:21 so 5:03 k’s to Hastings. Disaster! I was running with the wrong watch, so had no idea of pace. Then starting at 8:20 I ran 4.2k’s with my daughter in 25:10, so 6:06 k’s. My daughter determined the pace. You had said to run a fast pr, but I had put some k’s in, so I started further back, & let the crowd slow me. I ran the pr, then jogged back to my wife & daughter, for a total of 6.3 k’s in 35:34, so 5.39k’s overall. However I ran the pr itself in 21:43, so 4:20 k’s, and an ag of 77.97%, my fastest pr since Sep 23, 123 pr’s ago! Of course Hastings is the fastest pr course that I run. I am still struggling to get my head around this! Missed the strides!
Wow. Lots to digest here, but also lots of positives. 54pts if my maths is right which is a big score and great to get some marathon paced kms in and a really quick park run. I’m impressed. Nice to see you down there.

Coach Simon 🍊
54 Points

SUNDAY

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sam-serpent

150 Mins

45 POINTS

This was going to be a big ask, and I’m mindful of my thigh. Resolved to run for 75 mins – half the plan. This was a struggle, however I ended with 12.93k’s in 1:14:28, so 5:46 k’s. Better than I’d expected when I set off, and run at a steady pace. I regret not completing the distance, however I did nail the pace, so the week ended better than I had feared.
To be honest, after the run Saturday I would have been worried had you gone out and done more than 75 mins. Definitely sensible to adjust. I think going forward (if we continue), the best approach in this scenario would be just drop me a message and say I did this different today, what should I do tomorrow? Depending when the feedback is left sometimes I might not see it until it’s too late and had you pushed through 150 mins here you could have ruined Boston, so glad you didn’t. But overall a solid weekend, I hope the thigh sorts itself out.

Coach Simon 🍊
21 Points