Week Commencing: 4 May 26

Choose Day👇

As it’s the 500th parkrun I’ve tweaked it slightly and changed the progression run for a straight off parkrun. I’m guessing there is no ASPT on the bank holiday either so have put a home workout in there instead. Soz. But keep up the consistency. Working at a really good level right now and hard to see how you won’t continue to progress with this plan. One day at a time, one rep at a time, one mile at a time. You got this.

Coach Simon🍊

122 POINTS TARGET

116 Points

MONDAY

gym-workout

Home Legs/Core

10 POINTS

Shoulder still painful, so just doing running as that doesn’t really hurt and I think the movement probably helps. May do later in week if it is better, but that seems unlikely.
No worries. Sensible to rest up. If you did want to chuck in some extra mins running this week for some extra pts, fine, but not essential. Really hope it improves soon.

Coach Simon 🍊

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

Good session. Felt like I went too fast in the first (and probably every subsequent) rep! But, managed to just about maintain the pace each time, and went again at the next rep, so I expect that you will say that the effort level was therefore correct! No separate stretching done.
Great pace. I think there are days we feel good and strong, so why not push that little bit more. I joke about checking Strava splits, but I generally do keep a watchful eye and your pace in the session was one that stood out as being excellent, so great work for catching my attention and of course working so hard. These sessions where we do shorter reps are the chance to take our running to the next level as it’s much harder to do once the reps get longer again. Awesome work Ben

Coach Simon 🍊
24 Points

WEDNESDAY

jake-p2p

70 Mins & Strides

25 POINTS

Can’t bimble tomorrow, so did that run today. Did a bit extra to make up for no strength and conditioning, so 70 mins. Plus did strides near the end. Felt quite tough, as fairly soon after the efforts last night.
It’s like you read my mind about the extra mins. Love that mindset. And well done for getting this done with the bimble off the cards. Great work Ben

Coach Simon 🍊
25 Points

THURSDAY

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FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Did 25 mins warm up to make up a couple more points. Was too boxed in at the start to do target time, but after the first mile, managed to do a good pace (7:40 per mile) for the rest of the Parkrun. Also did 10 min cool down.
Well done Ben, yeah it’s getting tricky at the start of parkrun these days. But sounds like it went well once it opened up a touch. Thanks for doing the extra as well. I really do appreciate that commitment to the pts and the plan. It makes me happy.

Coach Simon 🍊
31 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Did this with the group. Spent a fair amount of time chatting with Louise M in second half, so this was at a slower pace, but rest of time at the right pace, and even had a bit of an effort to catch up after I stopped for a wee!
Well done Ben, I don’t mind the slower pace, if anything my main concern with these runs is the team working “too hard”, obviously we still want a balance, but nice to be able to support Lou and chat with her. Job done. Another decent week in the bank.

Coach Simon 🍊
36 Points