Choose Day👇

Pretty big session Sunday but I would say run at marathon pace of just under 5:00/km and adjust if joining the group and running some hills. If doing the short reps Tuesday as well, just ease yourself back into it. Sevilla is the main goal right now and we don’t want to ruin that sprinting one minute reps. If you’re free Tuesday morning that session would probably be better suited (8 x 3 mins)

Coach Simon🍊

145 POINTS TARGET

MONDAY

gym-workout

Conal's S&C

15 POINTS

Missed this. Hip still not right
Sensible to rest. Hope it feels 100% soon.

Coach Simon 🍊

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Wanted to come but missed the session. Did 5K easy on Friday instead
No worries Conal. The pace may have proved an issue with the back so not the worst idea to sit this one out.

Coach Simon 🍊
9 Points

WEDNESDAY

gym-workout

Conal's S&C

15 POINTS

Stretching and balancing but no weights. Back next week
Don’t rush back and reduce the weights if need be. We don’t want to go back 3-4 weeks by overdoing it on your return.

Coach Simon 🍊

THURSDAY

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bonfire

50 Mins Run

15 POINTS

Ran at Horntye with Lyndsey’s group
Great to see Lyndsey leading the top group, she’s done so well with her running

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Comfortable run with Martin Turner. We could have gone 40” quicker but enjoyed running with Paul who was pacing Lyndsey.
That was a nice little group you had there.

Coach Simon 🍊
9 Points

SUNDAY

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jake-p2p

4 x 5km

61 POINTS

I ran with Paul’s group then did 2x park run on my own at he end so not exactly as on my schedule. Garmin says I ran 15.68 miles in 196 minutes but I stopped my watch at a water stop and didn’t start it again immediately so I probably ran closer to 17 miles. I did find it hard to keep my pace at 8 min miles on my own but I got close to that. Glad I ran with Paul,’s group as Jack’s quicker group ran 7’40” miles for a half marathon. I would have been miserable doing that this week.
That’s fine to tweak it like that. It’s important to enjoy your running as well and heading out solo for the whole session wouldn’t have been as enjoyable. I calculated you banked 58pts here, so very close to the target set and that marathon pace will soon return as we practice it more. Well done Conal.

Coach Simon 🍊
58 Points