Week Commencing: 25 May 26

Choose Day👇

Another strong week. We are pushing the limits right now so if it ever feels too demanding just let me know. The key is making sure the sessions are done at the right intensity and not working too hard on the easy runs. Also the 20 x 1 mins keep that sensible just under your 3k pace. No need to be pushing super hard there. Any problems let me know but keep up the great work Conal.

Coach Simon🍊

150 POINTS TARGET

146 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
💪

Coach Simon 🍊
15 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Great session. One minute reps are good because it’s over quickly so there isn’t that dread of prolonged pain. I went with the group pace for the first two and it was 6’30” min/mile which is just under my goal 5K pace. I pushed a bit harder on the next few and got the pace down to 5’40” after five or six. I certainly didn’t want to push too hard so I tried to be steady after that and still finished the session with a pace of 5’40” which is the quick end of my 3K pace. I was getting tired the last five but more or less hung in there. It was almost maximum effort and I was panting at the end of each rep. Great company, everyone pushing each other. I can feel I’m getting stronger and will enjoy a fun run from Horntye today. Thanks.
So impressed. I was watching you and Nick run round, and had a really nice thought to myself, that I’m as quick as these guys when I running well, and that should highlight how impressed I was with the pace you were hitting. Bottom end of 3k pace is perfect for this. We want to run strong but not kill ourselves in these workouts. So excellent work Conal.

Coach Simon 🍊
24 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Great to be able to stand around for fifteen minutes before the run without shivering. Nice easy run with Rob Becket and a big happy group. Lovely breeze along the seafront on a warm evening. Went for good form up the long hill back up to Horntye, and Jimmy Elphick gradually picked up the pace towards the top so a good finish. Jogged along to the zebra crossing to wind down rather than cross the road tired and not fully focused
Yeah well done Conal. A few less hills than normal so I’ll adjust the points slightly, but that doesn’t really matter in terms of the training for the week. A lovely group to run with again.

Coach Simon 🍊
20 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done.
Excellent work Conal

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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track-simon

5K On/Off

36 POINTS

Brought this forward to Friday as am Marshalling on Sunday so need to move the long run either to Saturday morning or late on Sunday. Didn’t record the warm up 2K but found it really hard to get going with heavy legs, not unusual with me to be honest. Enjoyed the session but found it hard in the warm weather and would have really had to go up a gear to go any quicker. Good to run at goal pace. Cool down felt good and easy and it was still around eight minute miles.
Awesome work Conal, no worries about switching days. Good planning with Sunday in mind

Coach Simon 🍊
36 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Good run. Slow for the most part as I was running on my own early in the morning on a warm day so the first eleven miles were almost entirely zone 2 and 9 1/2 minutes for miles. Got to parkrun in time for the start and set off at a comfortable pace, always intending to pick up the pace in the second half. Was chatting all the way round and still felt easy at just over 22 minutes. Talked to Nick Oldfield at the end. He had gone under twenty minutes for the fifth time in six weeks but says he’s feeling a bit tired. I’m feeling well rested so need to pick up the pace the next few months.
Slow is good. You probably saw my average pace. Means you’re likely to feel fresher come Tuesday for the next big session. But I will bear in mind you’re feeling good and keep pushing you hard over the next couple of months.

Coach Simon 🍊
36 Points