Week Commencing: 8 June 2026

Choose Day👇

I’ve not got you down as doing the Alan Corke? If you are or marshalling let me know. I’ll be doing an effort session just because I have at least half a dozen who come Tuesday who are not Hastings Runners and I don’t want to let them down, cue no-one turning up 😂 I moved the big tempo session to Saturday, simply so you could include parkrun, but happy if you want to shift it to Sunday. Now we have these zones we don’t need to be as specific in terms of hitting our paces in training. So long as we are in the right zone I’m happy. Any issues let me know. Keep up the great work Conal.

Coach Simon🍊

156 POINTS TARGET

138 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Machine 💪

Coach Simon 🍊
15 Points

TUESDAY

start

10K Race

45 POINTS

Successful run. I ran as fast as I comfortably could on the day, zone 4 HR most of the way. Concentrating and watching my footing on the downhill and knuckling down on the hills. The first lap was the hardest. Cracked the top of my head off a tree on the last gate and only found when I got home that I had a two inch cut still bleeding, not worth the trouble of a stitch but need to watch it while it heals. I knew I wasn’t going to keep up with Matt Ripley who is training hard at the moment. Nick from Tuesday sessions was also well ahead of me and soon out of sight. I ran behind Martin Noakes and Patrick Bermingham most of the way. Martin gradually pulled away and I only passed Patrick on the final stretch of road. He looked strong on the hills. Passed Jimmy on the last hill looking even more tired than me. That was a hard run but it will stand me in good stead and get me ready for Bewl and P2P next month. I have had a solid block of training since November but still didn’t feel strong. Two trail runs in a row. Running on roads will feel easier.
Excellent work Conal. Always a tough race that and it will definitely never feel easy. Add in Sunday’s effort too and it will take it’s toll. As you say, running on the road is definitely less demanding, but sounds like you put in a top effort and that will have really helped with fitness levels and mental resilience.

Coach Simon 🍊
45 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

A nice easy 9mph run and fairly flat by Hastings standards. Lots of rests at traffic lights and waiting for directions. Talked all the way round and stretched my legs to 5K pace for the last half mile. Good to have two days recovery now before Saturday long run. Running 5K pace twice on my own will be an effort but then the final 5K should be much easier doing parkrun with other people.
Half marathon pace should feel fairly comfortable Saturday and if you do it along the seafront before parkrun you should still see loads of people out there, which will help. You definitely got this. I’m finishing a session at parkrun too aiming for 10k pace for parkrun which won’t be that different to what you are doing 🤔 Well done for the Wednesday run.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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jake-p2p

3 x 5km

57 POINTS

Good session. Did my WU very easy then started my watch for the first 5K. Averaged 7’40”/ mile for the first 5K so a bit slower than I’d like but would have been surprised if I could hit my best HM pace first thing. The recovery 2K was a reasonable pace and second 5K was a bit nearer goal pace at first but I slowed down going into a strong breeze on the way back. The third 5K was parkrun and I was close to my aspirational 7’/mile pace. Just shows it’s much easier to run with other people. Overall I was 7’47”/mile for the whole 19K including recovery sections. Not bad. Did 2K easy CD
When you look at the overall pace that’s a really good workout. As you said, it’s amazing what a difference it can make running with others and important why we shouldn’t worry too much if we don’t quite hit our paces in training. Good to see you working hard before parkrun as well, that gave me a lift. I didn’t realise you were so close behind me as well at the finish. Well done Conal.

Coach Simon 🍊
54 Points

SUNDAY

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rest-day

Rest Day

0 POINTS