Week Commencing: 30 MAR 26

Choose Day👇

Lovely new shiny plan. Any issues let me know now. Apologies for dropping pts on ASPT. But I’ve learned that certain core exercises and upper body exercises just don’t really help our running much, so a circuits class, whilst great for overall fitness won’t be as beneficial as a targeted runner specific S&C workout. You get the extra pts for doing some easy stretches though. Use parkrun as a marker for this plan which we will hopefully beat before the end of this plan. Any problems let me know.

Coach Simon🍊

120 POINTS TARGET

119 Points

MONDAY

circuits

ASPT

10 POINTS

Did ASPT. 👍 No ASPT next week due to bank holiday.
Well done Ben, I’ve put in a home workout for next Monday. What better way to spend your bank holiday Monday. You must get all 4 days off? Nice. I can’t even remember those days anymore.

Coach Simon 🍊
10 Points

TUESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

Really enjoyed the efforts session, and great to do it in daylight! Pleased to manage the pace and get faster for each rep. Didn’t do stretches session, but about to do them now (Wednesday).
Excellent work Ben, how beautiful was that sky? What a treat and really well done on the session. If there is anyone I can trust to be dialled in on their paces it’s you. I think the next 6 weeks or so when we go back to shorter quicker reps will hopefully really make a difference to your 5k speed.

Coach Simon 🍊
20 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Did yesterday’s stretches. 👍
Perfect. Hopefully they will make a difference in the long run

Coach Simon 🍊
3 Points

THURSDAY

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bimblers

Bimble💙 & Strides

22 POINTS

Bimbled around the park. Included a few strides (5 I think) towards the end. Couldn’t do afterwards on my own as we were having cake for Klare’s birthday! 🎉😊 Didn’t have time for stretches, so will do today (Friday).
Sound fun, I love the park, we are so lucky. 5 is better than 4 right? Hope the cake was tasty. Well done Ben.

Coach Simon 🍊
21 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Did yesterday’s stretches this morning. 👍
thank you Ben

Coach Simon 🍊
3 Points

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Did 10 mins warm up. So packed at the start that couldn’t get anywhere near the front, and that meant I spent the first 1k trying to get past people and up to pace. Pace was decent after that, and overall time was 23:55. Probably similar to last week when I did 23:23 if it wasn’t for that first 1k. Felt fairly strong for rest of run, even into the headwind on the way back. 10 min cooldown.
That was a particularly busy parkrun wasn’t it? But good to keep that consistency and chipping away at that time. We might be quite close Wednesday as Garmin telling my 5k time should be around 23:00 🤔 Well done Ben

Coach Simon 🍊
26 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Joined the HR 2 SLR. felt ok, although hard work when running into the wind on the seafront. Definitely felt better than the 2 hour runs from a few months ago, so that is a good sign!
Nice. Looking at your HR stats on Strava you were cruising which is a great sign for these type of runs. Keep ticking them off Ben. Another strong week in the bank

Coach Simon 🍊
36 Points