Week Commencing: 4 May 26

Choose Day👇

So much juicy stuff in here. We’ve got the speed work and one of the best sessions we do. 2 gym sessions, the stairs, the spin, the long run and the easy run. Such a good mixture and a decent total of 109pts up for grabs. I hope the fall last week doesn’t impact you here and this is going to be a great week. I can feel it. Keep it up Jo.

Coach Simon🍊

109 POINTS TARGET

109 Points

MONDAY

Yes, it was extra and I was a bit tired by yesterday though still keen to get out until 5 minutes in I realized 100 minutes is 1 hr 40, not 1 hr 20. Liking this gym workout as not so much hanging around for equipment.
😂 1 hr 20 would have been fine yesterday. Glad this routine works well for you. Always happy to mix it up as well if there are some other exercises you would like to include. But agree, using the kettlebells means you can move from one exercise to the next quickly. Well done Jo

Coach Simon 🍊
8 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

I found that quite hard
It’s meant to be hard!! So glad you said that Jo. You did well, we just need to be consistent with these sessions going forward and you’ll soon start to see improvements. What is also key is after a hard session like this to follow it up with the easier runs, it’s why I now keep preaching about reducing heart rate and pace on the easy runs as well. But really well done, a tough session ticked off.

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

All good, lovely morning run, hips still a bit tight but very enthusiastic about this plan
Glad to hear it. I love this plan. And if executed well I think it’s going to bring some great results. Glad you had a nice run today. Keep an eye on that hip.

Coach Simon 🍊
18 Points

FRIDAY

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

20 Mins Stairs

9 POINTS

Good afternoon in the gym and on the stairs
It’s the place to be right? Well done Jo!!

Coach Simon 🍊
17 Points

SATURDAY

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spin-class

45 Mins Spin

15 POINTS

Quite enjoying my time alone in the spin room
Great work Jo. Good to see that heart rate pushing up over 150 as well which highlights a strong spin session. Nice to hear you enjoy these too. I think cross training is such a powerful tool to improve our fitness and add variety to the training, but most importantly reduce that injury risk that comes with pavement pounding.

Coach Simon 🍊
15 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

A bit too relaxed but got it done
Getting it done is the most important thing. As your fitness improves as will the pace, but we don’t need to worry too much about that at this stage. Well done Jo. An excellent week and 100% of the training completed.

Coach Simon 🍊
27 Points