Choose Day👇

Obviously Sunday is the highlight. If the club are doing shorter reps on Tuesday, then mile reps is an obvious session this week. Rather than smashing them all out at 10k pace though I think a progression session would be a great challenge. 1 mile at marathon pace, 1 at half pace, 1 at 10 mile pace, 1 at 10k pace, 1 at 5k pace. The reason I like this is it keeps you going off too fast and getting progressively quicker through the session, something we want to do Sunday. Anyhow see what happens on Tuesday, but I think you’re running really well right now and excited to see what you can do Sunday. Drop me a DM if you want to discuss pacing. I have done Canterbury before but appreciate the course has changed now. Worked out well that it’s timed with a recovery week so hopefully you hit the start line feeling fresh.

Coach Simon🍊

155 POINTS TARGET

MONDAY

S&C as per plan + 4.29 recovery run, 36 minutes. HR had a hissy fit the first 1000mtrs it was easy i promise.
That’s ok. I don’t always look at HR, so you would have got away with that anyway. It’s more when someone starts running a silly pace for their easy runs. Great start to the week.

Coach Simon 🍊
26 Points

TUESDAY

si-200s

5 x 1 Mile Reps (10k)

34 POINTS

Got home from work a little late, and thought let’s miss this one, couldn’t see the harm as want to be fresh for Sunday.
I’m quite happy in truth. You’ve got loads of pts in the bank so sitting this one out should only be a benefit for Sunday.

Coach Simon 🍊

WEDNESDAY

S&C as per plan.
Great work Adam and good to see that TR up at 100%. Role on Sunday. Remind your self when the hills come along of all the S&C you’ve done lately and that should help power your way up them

Coach Simon 🍊
15 Points

THURSDAY

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philippa-wide

45 Mins & Strides

18 POINTS

As per plan 45 mins easy, didnt feel easy the first 4 miles were a slog legs felt heavy even though I felt good. Think we had the same problem a while ago after a few days off? + strides to finish
It’s an interested one that one, and perhaps something to consider when it comes to the taper for Manchester. Maybe keep more frequent runs in there but at a shorter time just to keep the legs moving. Hopefully come Sunday they will wake up again.

Coach Simon 🍊
18 Points

FRIDAY

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bonfire

50 Mins Run

15 POINTS

7mi 50 as per plan, legs felt normal today 😁
Good to hear the legs feel better. Roll on Sunday

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

2 second PB 1:03:34 will take that on that course, definitely undulating…. that hill 😩 muddy trials also…. Not how described but a good race for a benchmark and first race of the year, 69 overall 1500+ ppl. 4mi also wu/cd.
Superb. So pleased you managed to beat your PB. Evidence the training is going well and in your in good shape right now and you should continue to make progress building towards Manchester. What were the muddy trails all about? Thought it was fast road race? Overall loads of positives to take here, so well done Adam. Some bonus points for the extra WU & CD! Great to see all the positive comments on Strava too. It’s nice to get recognition from our club mates.

Coach Simon 🍊
62 Points