Week Commencing: 15 June 26

Choose Day👇

A recovery week. Yipee. Less mileage but still some quality sessions including a quick parkrun. The 800s is ideal prep for the upcoming Great North 10k. Have you ever tried using a metronome. If doing those sessions solo it could really help. It completely changed my running several years ago and I still use it frequently to help me hit the right paces in training. If you want more info drop me a message and we can discuss. Keep up the great work though Andy.

Coach Simon🍊

130 POINTS TARGET

132 Points

MONDAY

TUESDAY

track

10 x 800 Metre Reps

36 POINTS

Really great session. Liked the format, felt good and think i ran really well. It was a warm muggy night but fared well and enjoyed it. WU pace & Avg HR: 7:22 & 140 Intervals 800m pace & Avg HR: 5:54 & 166 CD pace & Avg HR: 7:17 & 160
That’s great. 8k of work is huge and will really help you progress. Splits look good as well. Have we discussed cadence in the past and potentially using a metronome? This might help you a lot going forward. Well done Andy 👊

Coach Simon 🍊
38 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest. Moved circuits to Friday
👍

Coach Simon 🍊

THURSDAY

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andy-alice

40 Mins & Strides

16 POINTS

40mins at run club. Nice and steady pace, enjoyed it. Had to shoot off early so didnt get time for strides. Did these after Sunday’s run
Thanks for finding time later in the week for strides and glad you enjoyed the run club too. Running with others is always so much better. Well done Andy.

Coach Simon 🍊
12 Points

FRIDAY

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circuits

Circuits

10 POINTS

Circuits and boxing was great Worked really hard and sweated a lot. Was red hot in the gym this evening 🥵
Love this. Embrace the heat and work up a sweat. Sounds like another quality session. Great work Andy

Coach Simon 🍊
10 Points

SATURDAY

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pilates

Pilates

10 POINTS

paul-lambert-1

parkrun

26 POINTS

Really happy with parkrun. Fastest 5k of the year. At one point, thought i could get sub 27. But couldn’t quite hold the pace towards the end. But still pleased with effort. It was super hot and humid so did well I think given the conditions. Did the stretches after, then pilates later in the evening. All good and happy with the days work!
That is a brilliant days work and I did notice this quick parkrun time. Great to see the speed coming back, and especially on a hot day like that. It would suggest those times will continue to improve again as the the summer progresses. Awesome work Andy.

Coach Simon 🍊
38 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Really enjoyed my run this evening. Was later in the day so a bit cooler. Did a nice loop of Newcastle and enjoyed the easier effort level. Fairly comfortable but still a very satisfying run. Also did strides afterwards, to make up for the ones I missed Thursday. These were a little slow, but haven’t done them for a while and I guess my legs were still tired straight from the long run. But really happy with today and the week overall
This is awesome. What a great way to finish the week. It must be quite nice running around Newcastle late on a Sunday evening when it’s quieter? One of the perks of running at that time of evening I imagine. Really impressed how you find the motivation to get out and complete these runs on a Sunday. I bet there are others looking at this and being inspired too. So keep setting that example for others to follow. Great work Andy!! Another fantastic week of training.

Coach Simon 🍊
34 Points