Week Commencing: 6 July 26

Choose Day👇

Some of us are heading down to Romney Marsh for a 10k Sunday if you fancied that. There’s also a charity run Friday evening which could be your easy run? Just want to keep you in the loop really, not expecting you to change up the schedule. Tuesday evening is a solid session and then we have the 10k focused session Saturday, combined with the strength work and 2 easy runs. A lot to like here. 125pts on the table. Come on England!!! ⚽

Coach Simon🍊

125 POINTS TARGET

125 Points

MONDAY

gym-workout

Home Legs/Arms

8 PTS

💪
Great work Glenn 💪

Coach Simon 🍊
8 Points

TUESDAY

dead

5-5-5-2-2-2-2-2

27 PTS

  • Z6
  • Z7
That was warm! Good to have Nick to chase, managed to push it for the last couple of reps
25 mins of work averaging 20 min 5k pace. Another big session and shows you’re still making gains. It’s good to have visual marker with someone like Nick, so you can just use them to pace you. Really pleased. Well done Glenn.

Coach Simon 🍊
27 Points

WEDNESDAY

gym-workout

Home Legs/Core

9 PTS

💪
Bosh!!

Coach Simon 🍊
9 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Slowed it right down but HR was still a little on the high side. Was hard work in the heat.
Again, good to have that awareness that slower is better in these conditions. Had you gone chasing pace you could have overdone it. The heat is relentless at the moment. Never thought I would be one of those people to moan it’s “too hot”. 😂

Coach Simon 🍊
18 Points

FRIDAY

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emily-2

2 x 5km

36 PTS

  • Z3
  • Z5
Moved from Saturday to today. Slightly off 10k pacing for the 2nd 5k.
Well done Glenn, not far off though and again the heat likely to have played a part. If you ever want to force the improvement the introducing a metronome for sessions like this will make a big difference. Looks like your 10k cadence was around 172. So if you were to introduce the metronome you could set it to 174, and assuming you still run with the same stride length, your pace would pick up slightly. If I don’t have a pacer, for a session, or race, I will generally use the metronome to ensure I’m running at the right speed. And will have it going Sunday in the 10k. If interested just drop me a message and we can discuss further.

Coach Simon 🍊
36 Points

SATURDAY

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rest-day

Rest Day

0 PTS

SUNDAY

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alan-corke

90 Mins Run

27 PTS

  • Z2
Tried to keep it easy. Glad it wasn’t a 120 min one this week :-)
Easier said that done in this heat. It’s why the pts work well as it gives a bit of variety in the long run from time to time. Well done Glenn. Another strong week.

Coach Simon 🍊
27 Points