Choose Day👇

A well deserved recovery week. No pressure on parkrun Saturday, you’ve ticked that one off this year, so just go and put in a solid effort. If you wanted to do the 90 mins with Paul’s group Sunday we could just ditch the strides on Saturday or or leave out the leg exercises from Monday’s S&C if they are feeling tired from the marathon session. Always lots of options to tweak things. Any problems just shout but keep up the great work Conal.

Coach Simon🍊

125 POINTS TARGET

140 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Did these but rested tired legs after Sunday as I do want to run 90 minutes on Sunday. Will probably go easy on the legs in the next session. They need to be stronger but I’ll rest them this week.
Very sensible to take this a bit easier. The running is the most important thing right now and you’ve built up a good base of strength over the past 6-12 months

Coach Simon 🍊
10 Points

TUESDAY

400reps

8 Mins & 60s

26 POINTS

That was hard. My pace on the eight minute sections shows I was only running at about 22 minute 5K pace. I was tired on the second one but pushed at the end. My pace on the 60 second part was better, more like typical strides so no complaints there. It shows me I need to keep improving the next few weeks and peak in mid February. I do want to run the HHM On Christmas Eve but will take it easy, nine minute miles. I will also run parkrun on Christmas Day but again I don’t plan to break sweat on that one. Thanks Simon.
Yeah I think it’s just having that understanding that right now you don’t need to be hitting 3:55 per km pace all the time in these sessions. We’ve ticked off that goal and now the focus is Sevilla. So the marathon paced sessions are more important. I’ve tweaked the plan next week and changed it slightly going forward to ease back the target slightly, and hopefully have you fresher for those key sessions. Great work Conal

Coach Simon 🍊
26 Points

WEDNESDAY

gym-workout

Conal's S&C

15 POINTS

Good routine. Did some yoga this week as well
Ah brilliant. The yoga will definitely help as well with the flexibility. Well done Conal

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Did this Friday morning and ran ten minute miles so no hurry. Didn’t have time for strides so did them. Rfore parkrun.
Can be good to slow it right down sometimes.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Strides then a very easy parkrun. 23’30”. Didn’t really feel like going any quicker.
No worries. Well done for getting the strides done. Still a solid time. We don’t really need to be chasing fast parkruns anymore and I’ll bear that in mind going forward.

Coach Simon 🍊
24 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Went for 90’ after going easy in S&C early in the week. In fact I did 100 minutes. HHM route with Jack’s fast group. Started my watch five minutes in to the run. Averaged 7’47” minutes per mile so probably a little over 1 hr 40’. Tired now but satisfied. Ran with Louis, Stu, Mark, Ashley,Kev and Sabrina, and managed to keep up for all but the seafront. Sorry to hear Paul Lambert was on his own. Was planning to run 90’ with his group on Sunday then 90’ on my own. Jack’s team are doing about eleven flat fast miles so I’ll see how I feel about join them nearer the time. Planning to come to track on Monday.
Impressive. I saw this on Strava and was a little confused, but makes sense now and good to make up for some missed training earlier in the week. Hopefully this didn’t feel too demanding as right on your marathon pace. Just be a little careful at track Monday as this wasn’t obviously the original plan. But great work all the same Conal

Coach Simon 🍊
47 Points