Choose Day👇

I’ve put the Winter 5k in as I was hopeful you’d be available to do that. Unlikely anyone will be doing a long run that day and that was the original schedule. But we can tweak it if need be. The Ramp up session will be done at track on Monday and again Tuesday evening with my lot, so either of those will be fine. It feels like you are starting to run really well again now which is great to see. Keep up the great work Ellie.

Coach Simon🍊

80 POINTS TARGET

40 Points

MONDAY

dead

Ramp Up 4-3-2-1

24 POINTS

No worries Ellie. I appreciate it’s been a tough week.

Coach Simon 🍊

TUESDAY

rest-day

Rest Day

0 POINTS

2 rest days!
I hope it helped? 😁

Coach Simon 🍊
0 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

7.60 km at 8:25 /km pace or 4.72 miles at 13:33/mi pace in 64 mins. 125m of climb. Wanting to keep up with the 4.5 to 5 mile group to make consistent progress on a Wed aiming to get up to a regular 5 miles.
Well done Ellie! I think this drive and determination to get to 5 miles on a Wednesday is really helping with your running so definitely keep that as a goal.

Coach Simon 🍊
18 Points

THURSDAY

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No worries Ellie, thanks for the feedback

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

😁

Coach Simon 🍊

SATURDAY

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Swapped Russian twists for side twists standing ( for back ) 30s x 2 Planks done 45s x 2 Dead bugs done 30s x 2 Glute bridge done 45s x 2 Swapped Flutter kicks for Calf raise 30s x2 plus Wall sits 45s x2 plus Reverse lunge 60s x2 plus Squats 45s x2
Well done Ellie. I can create a session just for you if you prefer. A consistent routine that we could do once, sometimes twice a week, if you find that easier. Would be similar to what you have done here. But some great exercises in here and definitely some bonus points banked.

Coach Simon 🍊
10 Points

SUNDAY

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Really enjoyed supporting as Sweep Marshall today. Gentle pace just enjoying the seafront. 39.46 mins for 5k at 7.56/km. No walking, just slowed the pace when others needed to walk. Good to support others. Probably the first time I have done a 5k where I felt the effort to run was the same as if I was just walking. Just shows how my fitness has improved since I first did the park run in I think 2019.
Thanks for helping out Ellie. Pacing is one of my favourite things and you can run at a speed which is comfortable to you. So it was nice you got to experience that yesterday.

Coach Simon 🍊
12 Points