Week Commencing: 13 July 26

Choose Day👇

Really solid week. The 400s will feel tough initially but if you keep the pace down (5k pace) you should find the effort levels remains the same (Z5). And that’s the beauty of this session, more volume, slightly lower intensity. Pacers day at parkrun if you wanted to tuck in with a blue vest. Then we’ve got the easy miles (keep them easy), especially Sunday, as we start to build again. There’s normally a 2 hour Sunday run that a lot of the team attend (8am), but you need to be a HR member (£20 per year), but it’s a good bunch. Any issues let me know.

Coach Simon🍊

132 POINTS TARGET

88 Points

MONDAY

rest-day

Rest Day

0 PTS

TUESDAY

worthing10k

16 x 400 Meters

28 PTS

  • Z5
Was working in France for 3 days in 40 deg+. could barely stand outside, so this sess didn’t happen. will try to complete it next mon.
That sounds uncomfortable. I did it this week, it is a great session, so will look to set it later in the plan.

Coach Simon 🍊

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Ran this on treadmill, but didn’t record stats (enroute to airport)
Great work Kevin!!

Coach Simon 🍊
18 Points

THURSDAY

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

30 Mins Stairs

14 PTS

  • Z2
Core session, done no probs. Stair walker, first time I’ve used one: 1019 ft climbed, 100 flrs climbed. Level 3, 34spm. Feel I should have done more, but it was the first time.
Sensible to start off a low level. I tend to focus on HR when I use it. Levels might be different depending on what model of machine but it can be hard work. I find my effort is higher on the stairs than a Z2 easy run, to achieve the same HR. But the extra benefit is it also strengthens key muscles like the glutes and hamstrings.

Coach Simon 🍊
24 Points

FRIDAY

Loading...
rest-day

Rest Day

0 PTS

SATURDAY

Loading...
paul-lambert-1

parkrun

26 PTS

  • Z6
Opted for bedgebury for shade & scenery. 24:54, so 4:58 pace. Wu inc strides, & cd. didn’t push pace, but was surprised at fatigue at finish, altho the bedgebury finish is hard!
Yeah is a smelly finish there at Bedgebury. I wouldn’t worry too much about the fitness levels, obvious we had that interrupted schedule of late, but hopefully now we can kick on and get back to full fitness.

Coach Simon 🍊
26 Points

SUNDAY

Loading...
su-sparkes

120 Mins

36 PTS

  • Z2
Ran 10.9k in 65 mins, outside. As far as I felt comfortable given heat, & fatigue from yesterday
Well done Kevin. Small steps still I guess and sensible to listen to the body.

Coach Simon 🍊
20 Points