Week Commencing: 11 May 26

Choose Day👇

This was meant to be a recovery week but actually that’s good because it now gives us a chance to catch up a bit from the birthday week. Hopefully you don’t feel like you need a recovery? Lots of low heart rate aerobic work this week which will help for the Bewl 15 and P2P but then we combine it with that quality session, ideal for the 5 miler. A solid all round week. Enjoy.

Coach Simon🍊

120 POINTS TARGET

54 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

bonfire

50 Mins Run

15 POINTS

No surprises!
My favourite type of run. Get it done without anything to worry about. Well done Victoria.

Coach Simon 🍊
15 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Bit harder to gauge but went by feel, obviously some was downhill but not too bad
I think I realised the benefit of HR training when I did hills the other day. My slowest km was 7:07, my quickest 5:10. And the HR was higher for the 7:07. Pace should be the least important things for these runs so good to do it to RPE as well.

Coach Simon 🍊
24 Points

THURSDAY

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Swapped with wed run due to weather. Did just over hour, similar to last week – weights, bands, did a bit more core. Back on single leg for most, no issues, really helps that right hamstring
Great work Victoria. Sounds like a decent workout and 60 mins is a good time to commit to strength.

Coach Simon 🍊
15 Points

FRIDAY

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track

1km & 200s x 6

30 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Got absolutely slammed with work this week and all weekend, none of which I can afford to say no to right now 😬 If I felt fresher I would squeeze in tonight but some long hours standing have really built up, plus a Sunday legging it round London delivering. On flip side next week is dead so I can get everything done – if I do this 2hr run Monday do you think that will work given I’m not on my feet so much this week with work so a lot less drained? To replace the missed interval session, if I tag on some strides to a run or two and an extra s&c session wear should be back up to points?
Good news on the work right? And no worries about the run. I get it. I wouldn’t go chasing just yet. I still feel like you’re running well and the odd missed session won’t change that. If we have a few more busy weeks then I can look to tweak the plan, but better to spread those missing pts over a 4-6 week period than cram too much into the space of 7-14 days. If you have already headed out for the run when reading this I can always adjust this weeks schedule.

Coach Simon 🍊