Week Commencing: 30 MAR 26

Choose Day👇

I’ve tweaked the original plan slightly to ease off the pts and reduce Sunday’s long run to 90 mins. It just felt right at this stage of your training. We have Tuesday with the team (in the daylight), Wednesday Horntye. If you don’t fancy the 5 x 1km we could switch that for a quick parkrun, but the benefit of a session like 5 x 1km is we get to run that bit faster. You could be clever and incorporate that into parkrun, just be careful if stopping abruptly that no-one is behind you. Any questions just ask. Keep up the great work Conal.

Coach Simon🍊

129 POINTS TARGET

153 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done
Great job Conal

Coach Simon 🍊
15 Points

TUESDAY

paul-plan

5-5-3-3-2-1 Mins

20 POINTS

I was tired after digging the garden. Good to have Glenn and Sam there but it couldn’t keep up with them.
Still a decent effort and hitting some nice paces. Making it look easier as always, even when you are working very hard. Great to have the daylight back too. Well done Conal.

Coach Simon 🍊
20 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Tired again so ran very easy. Could feel strength when we got to hills but happy just to get a few miles in. Am going to run with Jack’s group on Sunday so will make sure I’m well rested.
I did see you had dropped down a group. Good idea when looking to keep it easy. I’ve ran with Neil’s group a few times lately for that very reason.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
đź’Ş

Coach Simon 🍊
15 Points

FRIDAY

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gang

5 x 1km

26 POINTS

Hard but then these sessions usually are. First km was slow but then it got better. Need to get that pace back over the spring and early summer. 20’47” for 5K with rests so room to improve.
Especially tough doing them solo but it’s good just to understand where you’re at. We don’t want to be at our fastest all year round as the effort that would take would just leave us burnt out. But the pace will come back now we are working on that more.

Coach Simon 🍊
26 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

Great run. I haven’t run with this group since January. I have been too tired and recovering from Seville so didn’t want to run hard. This was a good week to go back. Louis and Ben McCallion are doing Brighton marathon next week and are carrying niggles. Jack has a Chester marathon in two weeks so this was part of his 20 mile run. For this reason the run was very steady by usual standards so I had no problem with the pace. My average pace was 7’34/mile and I was quite comfortable. I’ll run with this group again next Sunday as it will be easier if anything. I’ll do my 60’ easy on Tuesday morning then bring Saturday’s progression run forward to Wednesday morning. I can’t make the club 5K and will not run between Wednesday and Sunday, as I have visitors, so I’ll be well rested for Sunday.
Sounds like a fun run. It does mean we had a big week in terms of pts this week, but nothing you’ve not done before. So I’m not too worried, but will switch up this week based on this feedback and that gives you a lighter week. So nice to be able to run with those guys and shows how strong you are running still. Great work Conal

Coach Simon 🍊
53 Points