Week Commencing: 22 June 26

Choose Day👇

You are going to hate 1km reps after this week. But great volume at a decent effort, this is how the top runners are doing it these days. At not point this week do you need to push into 5k effort, so that’s the positive. Any questions just ask. Let’s make this week a big one!!

Coach Simon🍊

87 POINTS TARGET

71 Points

MONDAY

andy-alice

40 Mins Run

12 PTS

  • Z2
Completed Tuesday
Well done Ben. Hopefully not as hot there as it is here.

Coach Simon 🍊
12 Points

TUESDAY

gym-workout

Ben's S&C

15 PTS

Did a class Monday, so will move 40 min run to Tues. Prob not a bad thing as had run 2 days in a row. Class was mainly upper body so will switch to do more of a full body and legs class, but signed up for 8 classes over the month, so will let you know what days the appropriate classe are if that’s ok? And then work the runs around that?
Yeah of course, that’s cool. Once you have the dates I can schedule them into the plan and we can move things around. Definitely want the focus to me on the legs though, won’t get much benefit from upper body stuff as runners. But still a decent start to the week/

Coach Simon 🍊
4 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

THURSDAY

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louise-cavill

20 Mins HM Tempo

18 PTS

Needed to just squeeze this one in
Good use of the team to pick up the pace and bank some bonus points. Well done Ben.

Coach Simon 🍊
18 Points

FRIDAY

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gym-workout

Ben's S&C

15 PTS

Great work Ben, hope the class was fun?

Coach Simon 🍊
10 Points

SATURDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
Done but last 20 mins, I was shattered tbh, which was reason for drop off in pace a tad
Well done Ben. I’ve made the switch to HR training. I’d recommend it. Some pretty cheap HR straps out there with good reviews, I use a coospa which you can get for £20. What I’ve actually found is I’ve been able to push the pace a little on the easy runs, especially the first 30 mins, the heat got to me today but that was reflected in an increased HR so I was forced to slow down, so I helped. Something to consider. If you know your Max Heart Rate I can add HR data to the dashboard and the specific zones. Another time it helped me this week was in my interval session. I was on the limit and felt like I needed to ease off, but my HR was still 7 of 8 BPM below max, so I kicked on and finished the session strongly where as in the past I may have eased back.

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 PTS