Choose Day👇

What I would say right now is this schedule was created on the assumption the training had gone smoothly. So obviously the interruptions caused by the back, might leave you a little behind. The point being, give yourself some slack and ease off some of the sessions if need be. Sunday being an example. If it feels too much, do what you can. Any problems let me know.

Coach Simon🍊

155 POINTS TARGET

155 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done. Good
Great work Conal!

Coach Simon 🍊
15 Points

TUESDAY

track-simon

8 x 2 Mins Hill Reps

26 POINTS

Felt great after this. Good to see Sam running comfortably within himself and going gently through the gears in the second half. I was pleased with what I did.
A good solid session. Nice to have you back doing these again now and always nice to have Sam along as well. Such a top bloke.

Coach Simon 🍊
26 Points

WEDNESDAY

gym-workout

Conal's S&C

15 POINTS

Done.
💪

Coach Simon 🍊
15 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

Ran on Friday morning as the sun came up. Took it easy and went straight into strides which I enjoyed.
Sounds idyllic. As much as we dread the winter time there are actually some really good conditions for running. Well done Conal.

Coach Simon 🍊
22 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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parkrunpacing

Easy parkrun

9 POINTS

Ran with Kev Blowers at a very comfortable pace and enjoyed it. We finished at 23:40 and I realise now that all I have to do on Sunday is run the same pace and keep it going for 23K. Nine weeks from a marathon that should be fine, even if we do start with Harleshute.
Great work Conal. Sometimes it’s good to do parkrun at marathon pace as you realise it’s not actually that bad. Although doing it doing it 42km rather than 5k is the real challenge.

Coach Simon 🍊
13 Points

SUNDAY

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I’d been nervous about this all week but it went really well. Ran with Jack’s fast Sunday group which included Louis, Steve and Mark Barham as well as Jack and Stuart. Cadence Kev has been running with this group a few weeks but I knew it was a step up for me. On the hills I kept remembered our 2 minute reps from last Tuesday and that helped a lot. Once we got on the seafront at Bexhill I locked into Stuart and Louis’ pace and got quicker for the long flat stretch. This run was just what I needed at this stage and did me a world of good. I went to the pub in the afternoon to wind down.
I saw on the Sunday group that you were planning on joining them and like you was a bit nervous. But you smashed it. What a group to run with as well. Steve and Louis. Just to be able to run with those guys is so good and perhaps something we could look to utilise as this plan progress. Fantastic running though Conal and a real positive for the plan going forward.

Coach Simon 🍊
64 Points