Week Commencing: 8 June 2026

Choose Day👇

Keep those easy runs easy!! That’s going to be really important for you going forward to keep those niggles at bay. Something I’ve learned I need to do as well. I’ve dropped the long run back a little to allow for the tempo session and I know you mentioned last week you were a bit niggly. But any issues let me know. A solid week with loads of good stuff in there. Working really hard right now on staying fit, so you should be proud of that and hopefully feeling good as a result?

Coach Simon🍊

119 POINTS TARGET

119 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

All completed 👍
Excellent work Dan, keep up that consistency.

Coach Simon 🍊
14 Points

TUESDAY

me-1-post

30 Min Tempo (HM)

24 POINTS

Took off too quick and started to feel it in the leg after 20 mins so eased back which really helped. Thought running with the wind would be beneficial but think it ended up making me push to hard too quickly. Turned round and ran into the wind and that resolved my leg issue as it was harder going so slowed down. Taking it as a learning curve with the leg. Otherwise all good and enjoyed running at a faster tempo. The new heart rate is good as well. 😊👍
Yeah looking at the splits just a bit too quick. Getting closer to your 10k pace. We just want to be that little bit careful to ease back in. But it does highlight we still need to be a bit careful for a couple more weeks at least. Solid session though and overall the pace and heart rate were in the right place. Well done Dan.

Coach Simon 🍊
26 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Nice and easy pace with Nicks 5 mile group. Kept the heart rate down as well.
Great work Dan, glad to hear. I think if coming up short of 60 mins with the group, just do a little bit extra at the end. You’ll soon get others following you. It’s not essential, but it all adds up.

Coach Simon 🍊
22 Points

THURSDAY

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FRIDAY

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gym-workout

Home Legs Workout

10 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

1hr leg strengthening all fine. Stairs walking up to the 1st floor in the gym knee started complaining. Gave it 10 mins on the magic stairs before moving over and did 20mins in the cross trainer which was fine. Annoying as it’s the other leg but looking to make some points up Sunday. This was all done Saturday. 😊🍊
Good idea to switch to the cross trainer if the knee was complaining. Let’s hope it’s nothing serious and just a niggle. Well done on the session Dan.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

1hr 35 mins and plenty of hills to make up for missed points Wednesday. I know I missed points from the magic stairs with my knee. Felt a bit sore towards the end with the hills but nothing to stop me running. Loving running with the new heart rate. Much more comfortable pace on the easy runs and you feel like you can just keep on going. Good enjoyable run 😊🍊
Glad to hear the switch to heart rate has helped. I think it shows you that if you get it right then you get to end knowing there is more in the tank, which is exactly how it should feel. Great work Dan and definitely hit the week target with the hills thrown in here. Good thinking. Hope the knee sorts itself out as well.

Coach Simon 🍊
33 Points