Week Commencing: 6 APR 26

Choose Day👇

Such a good week. Love where you’re at. Wednesday I want to remove any pressure off your shoulders. Being nervous is fine. I ran track for the first time last week. I’ve coached it for 5 years and never been nervous, yet when I went to run last week I suddenly got really nervous. So it’s normal. But putting pressure on yourself to perform is different. This is week 2 of this plan to get faster. So I want you to have the mindset “I’m running well, but the time today doesn’t matter, as long as I try my best, I will be happy with the result”. I think if you have that mindset you’ll do well. The 5K PB will come, but it doesn’t have to be yet, stay patient and keep training hard.

Coach Simon🍊

120 POINTS TARGET

114 Points

MONDAY

gym-workout

Home Legs/Core

9 POINTS

Added arms so a nice full body! Also I’m Still rubbish at those stupid twists so I googled a beginner’s guide, taken it back to level 1!!!!! Lovely streach too!
Awesome start to the week. Always happy if you want to add some arms as well. They don’t contribute much to our running but it’s nice to feel strong. Great work Kirsty.

Coach Simon 🍊
13 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Seafront ✅ Sunrise ✅ Easy run ✅ Happy Kirsty ✅ Nervous about tomorrow ✅
Looked amazing. Nerves are normal. I nervous about tomorrow but then I remind myself how many awesome people are going to be there and that the weather looks lush. So whatever time I run I know it’s going to be fun because of all the positive determined people I will be mingling with. In fact the time is probably the least important aspect of the evening, as long as I go there, be positive, smile, engage with others, then that’s all that really matters, right? see you there.

Coach Simon 🍊
18 Points

WEDNESDAY

si-1-mile-3

5k Race

26 POINTS

Ah poop I did a walk warm up from the car to the loo 😬 and a CD to the car (what do I add to the rest of the week so I don’t loose 🌟) So about tonight……. My garmin pb is 26:50, Strava took tonight as a pb at 26:58. However. I am elated. It was so hot, humid, and everytime I took a breath it seemed to be pure weed. 😵‍💫 so I’m excited what I can do on a cooler day. I did turn my watch off (so I could just see the time) and I wonder if that helped a bit….i do think I went out too speedy, I may need to look at this playlist!
Fantastic time. So much to be pleased at. Looking at the splits you were a little quick at the start, but that’s normal. I’m going to talk about the metronome again (oh here he goes again, bloody metronome). So I’ve not run a 5K for 7 months. Garmin predicted 22:15. So that’s 4:25 pace. So before I started I did a little practice to find what cadence was 4:25 pace. Turned out it was 172. Took 90 seconds during my WU to work that out. So at the start of my race I stuck to the beat, in the first 500 metres I must have been over taken by 15 runners, all runners I knew were going to run a slower time than me and had gone too fast. But I had my pace and trusted the metronome. My first 3kms clocked at 4:23, 4:25 and 4:24. How precise is that? That’s not great pacing on my part, I just followed the beat. Then as I felt good ignored the metronome for the last 1200 metres and just kicked on. Honestly it’s a game changer. I’ll stop talking about it now, but if you commit to this training (using the metronome) you’ll eventually be chasing sub 26, not sub 27 in my opinion. Awesome work tonight Kirsty.

Coach Simon 🍊
20 Points

THURSDAY

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gym-workout

Home Legs/Core

8 POINTS

Wwwoooooo did it! The whole thing again! I know arms are irrelevant but enjoying getting strong! Boooooom 💪🏻🔥🍊
I wouldn’t say irrelevant, just not as productive. Plus it’s great when you feel strong and the arms are the most noticeable part I find. Love the new commitment to this. Well done Kirsty.

Coach Simon 🍊
12 Points

FRIDAY

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track-puddle

6 x 400s & 200s

22 POINTS

9×400 9×200 Eeerrrr Simon look at my last 200……it started with a 3!!!!! WHO DO I THINK I AM????? I do love these sessions 💪🏻 the D&B playlist seems to be working I think 🤔 I was thinking about the metronome last time I tried, in true kirsty style, I got so in my head if I missed a beat and I got all confused 🫯
9??? Given you missed some pts the other day, it’s ok but just be a little careful. If you tweaked a calf or hamstring doing extra reps not on plan you’d be really upset with yourself. But I’m delighted, another really strong session and a 3:?? to finish. Superb work Kirsty. All the lost points have been made up for now.

Coach Simon 🍊
30 Points

SATURDAY

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sam-davies-1

100 Mins Run

30 POINTS

That was a slog today! Still week 2. Completed
Some days will be like that. But well done for getting out there and ticking it off. Another successful week in the bank.

Coach Simon 🍊
30 Points

SUNDAY

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rest-day

Rest Day

0 POINTS