Week Commencing: 27 APR 26

Choose Day👇

Big week. 166pts up for grabs. Keep the easy runs at a low heart rate to get the full aerobic benefit. Then on your speed work, hit the targets. No need to go eye balls out and do yourself any damage. We’re not chasing 5k pbs right now, but the speed work still helps. Any problems let me know. KEep up the great work Joe.

Coach Simon🍊

166 POINTS TARGET

168 Points

MONDAY

andy-alice

40 Mins Run

12 POINTS

Kept it dead easy and finished off with an ice cream!
I always remember the first year I went to watch the SDW50 and some guy just stopped at the ice cream van at Ditchling Beacon, brought himself a calipo and sat down to admire the views and enjoy his ice lolly. If that’s not winning at life then I don’t know what is.

Coach Simon 🍊
12 Points

TUESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

Did a few of the stretches in the morning. Just about to finish them off. The speed session was good fun, as I haven’t done one like that for a while, although it was very hard going! Great to see Ashley down there, which gave me a bit of added motivation and I wore my Metaspeeds, which have been locked away for 6 months, so it felt good to put those on.
Yeah good to get that variety in there and mix it up. And always inspiring to see others working hard. Can’t wait to start smashing out more of these sessions myself. But awesome work Joe.

Coach Simon 🍊
23 Points

WEDNESDAY

gym-workout

Joe S&C Session

12 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

Upper body and magic steps done. Legs to be completed Friday morning
Great work Joe. Let me know when you get those legs done and I’ll add on those extra pts.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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sunrise

60 Mins Easy (Hills)

24 POINTS

One of those runs in which I felt like I could just keep going, so I did an extra 15 mins. Hope that was ok
Of course. You want to make the most of those days and sometimes it’s ok to stop a little short when you feel meh. Also good to bank some points some days as the plan will never always go smoothly.

Coach Simon 🍊
30 Points

SATURDAY

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What a lovely long run. Took in some of our wonderful countryside and parks that we have, then finished off coming back along the seafronts of Hastings and Bexhill. Ended up doing 210 mins – not intentional, just misjudged the distance I had left, when I turned back. You’ve probably noticed that I rarely do ‘out and back’ long runs, as I prefer the variety of a loop. I usually judge the distance about right, but not today! As I’ve now done extra the last 2 days, I may cut tomorrow’s run down to a very light 50 mins
There are some lovely places in our area, we are blessed and if you plan a good route you can definitely make the most of it. Especially when running for 2 and a half hours. You can go up to 70 mins tomorrow without over training, but equally 50 is plenty too and gets you to 97% for the week. See how you feel in the morning. Awesome running as always Joe.

Coach Simon 🍊
63 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

70 mins done. Dead easy. 125 average HR. I’m starting to quite enjoy the challenge of keeping my heart rate down, and if I want GUC to be a success, I really need to be going no quicker than 9:30 a mile, so it’s good practice for that. I think if you add my S&C points, then I’ll be over 100%??
Great work Joe. That is a very low heart rate. Yeah for GUC you gotta be keeping that heart rate down otherwise you’ll soon run into problems. 125 is very impressive to be fair. Another strong week in the bank. No one on the team worked harder than you this week!!

Coach Simon 🍊
22 Points