Choose Day👇

I’ve tweaked the schedule. I think given we banked some bonus points last week it doesn’t matter if we fall a few short this week.

Coach Simon🍊

160 POINTS TARGET

MONDAY

As per plan.
That’s a good sign the legs felt up to this after yesterdays long run. Well done Adam

Coach Simon 🍊
15 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

3,2,1 – 1,2,3 laps with 400m recoveries. legs feel absolutely fine following Sundays long one.
Sounds like a decent session that and splits looks really impressive, comfortable under 5k pace for the whole session even the 1200 metre reps.

Coach Simon 🍊
28 Points

WEDNESDAY

S&C as per plan. + the miles I owe you from last night if you hadn’t already deducted? – progressive 10k 8:02>6:08 ✅
Oh crikey, I wasn’t expecting that extra run and had already accounted for yesterdays shorter session. But really well done, that’s a fine run and some good paces. Leave it with me. I’ll tweak the other sessions just to make sure we don’t over train this week. Great work though Adam.

Coach Simon 🍊
40 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

As per plan 8mi 61:43, average pace 7:42. + 8x 100m strides…. Not that easy as it’s a little dark 🤦‍♂️
Great work Adam. Decent pace now for a low effort. Shows the fitness is in a good place. Thanks for doing the strides too.

Coach Simon 🍊
22 Points

FRIDAY

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weald-challenge

40 Mins Marathon Pace

26 POINTS

As per plan 6m @ MP- 40mins, average pace 6:40, HR 160. Head wind Also. + 4.??m wu/cd.
Nice! That’s swift. Well under target pace which is nice. Loving the bonus WU & CD. Just be a little bit wary not to go too far over the targets as that when progression can turn into niggles, but that’s just me being super cautious cos it’s going really well right now. Great running Adam, good to see you had company as well.

Coach Simon 🍊
32 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-serpent

150 Mins

45 POINTS

Missed session, may of had slightly to much to drink @ Saturdays work’s Christmas do 🤦‍♂️
No worries. You’ve been smashing it for months now, so one missed session isn’t going to make much difference and important we let our hair down from time to time, otherwise the training takes over. I might make a few tweaks to make up for it, but nothing noticeable. Hope you had a great time at the words do?

Coach Simon 🍊