Week Commencing: 15 June 26

Choose Day👇

So a lighter week naturally ahead of the race, but still two good sessions. The Tuesday one is what I’m doing with my lot in prep for the handicap 5k. It’s actually not a bad session for you, albeit you probably want to sit below LT2 and the recoveries are a little too long, but still a good workout. AC track potentially a good alternative all though depends what he sets and he was trying to kill em off last week. Friday just a chance to settle into a decent pace. Again, by all means treat it as sub threshold, you probably don’t want to be getting too close to LT2 if running 30 mins consecutively. And keep the easy runs easy. If you wanted more rest we could chuck in 60 mins on the bike somewhere and ditch the Friday session for more zone 2 work.

Coach Simon🍊

100 POINTS TARGET

102 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Only 2 sets done as gonna try and save the legs and hope this tapper does the niggle good.
Sensible. And well done for finding the time to get the 2 sets done Steve. Solid start to the week

Coach Simon 🍊
8 Points

TUESDAY

track

8-6-6-4-4

28 POINTS

Not a bad session wasnt as fast as I wanted but thats ok, was good to get the legs turning with some faster running.
I think had I said before the session, this is the pace I want you to average, based on the quantity and the wind, that would have been it. It’s very different from you as your a sub 17 5k runner so don’t need to be doing anymore than 20 mins at 5k pace in one session. Even that is pushing it. But for my runners who take 30+ mins to run a 5k they need that volume to progress. So the fact your pace was at the quicker end of Zone 5 is ideal. Great running Steve. Nice for the other runners to have someone so strong chasing them down.

Coach Simon 🍊
28 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Not a bad day, but not really much rest involved as I had a mare with the pond after work which has now created a nice big weekend job.
Oh no. What happened?

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Not a bad run, but that was bloody hot and humid out there which did make seam a little harder than normal.
Yeah it definitely makes a big difference. But nice job Steve!!

Coach Simon 🍊
18 Points

FRIDAY

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me-1-post

30 Min Tempo (HM)

24 POINTS

Solid session that although it was bloody hot one way and windy the other.
Nice, right on the money there with the splits. Given the conditions the heart rate data looks good too and only really crept into Zone 5 (my zones) at the end. All below LT2 by the looks of it. That sort of session is going to bring you a lot of success. It’s simple, but so effective as you’re in that sweet spot for so long. Awesome work Steve.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Not a bad day spent the morning supporting Ellen at DRS she mashed it and won the 12k scramble which was great, she need to work on form thou when she is tired very low heel lift. I done a couple of slow miles to get out on course to see her, then unfortunately had a very stressful afternoon on the pond and garden.
So pleased for Ellen, I wouldn’t be worrying too much about her form, I think she’s still developing and getting stronger. That’s probably something you want to address in a year or two when she is closer to being fully grown. Keep her doing what she’s doing and I think she might just surprise you how close she gets to the really quick girls who are already being pushed to their limits and will find improvement much harder to come by in a few years time. Hope you managed to sort the pond?

Coach Simon 🍊

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Went over time as went out with the group for a change, ran most alot of it with sabrina holt which was nice. Leg felt pretty crap for the first 7 miles which was very disappointing but not alot I can do about that so just cracked on with it had a cracking cake at the end baked by sabrina, it was well worth the extra time on feet.
I do like Sabrina, she’s quirky and honest, such a strong runner. No worries on the extra few mins, worth it to run with others. And to be honest it only just put you over the week target.

Coach Simon 🍊
24 Points