Choose Day👇

A recovery week so only 100pts needed. If you did long run Saturday track is an option and that’s worth a few more points than the Tuesday session I have set so could knock off 20 mins of running later in the week if need be. But any problems let me know. I have tweaked the original plan as that had too much of a speed emphasis in it which isn’t right for you at this moment in time. Keep up the great work Rebecca.

Coach Simon🍊

100 POINTS TARGET

106 Points

MONDAY

dead

8-3-3-2-3-3-8 Mins

31 POINTS

Was tough but enjoyed that session. Apart from the first rep where I was finding my feet, all were there or thereabouts on pace.
Well done Rebecca. Apologies for the name mishap. I can’t believe the one name error I make was one of my own runners. In my defence I think it happened during the rep I was also timing 🤷‍♂️ Good news, that’s the toughest track session we do for probably 6 months as we start to focus a bit more on 10k pace and then half marathon pace ahead of HHM. So really well done.

Coach Simon 🍊
31 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

gym-workout

Rebecca's S&C

15 POINTS

All done, with the exception of the bicep curls (using 6kg instead of 8kg) all as per plan. Routine feels okay.
Great work Rebecca. If and when (it’s likely) I do change the S&C, I’d be interested to hear your feedback. It might not be for a few more weeks yet, but it’s something I’m looking to do as my S&C knowledge improves.

Coach Simon 🍊
15 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Done around Fairlight. Very hilly (of course) and very muddy and slippery but enjoyed it. Thinking I’ll tie my Saturday easy run into Parkrun… I think I only need to do 79 mins to make my 100 points total for this week?? Will feed back on S&c as it’s not feeling that difficult… is it worth not stacking them to see if they feel tougher??
Nice, good to get some hills and mud in there to add to the challenge. Becoming a proper trail runner now. Still worth hitting the 90 if you can, some bonus points in the bank might come in useful later on. Yes super setting exercise can make S&C a bit more challenging too. So doing another set when otherwise you would be recovering. But we can chat more if need be.

Coach Simon 🍊
18 Points

FRIDAY

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gym-workout

Rebecca's S&C

15 POINTS

All done, with the exception of the bicep curls (using 6kg instead of 8kg) all as per plan. Routine feels okay. Cool about tomorrow – planning to include parkrun!
Great work Rebecca. Consistency is key. Sometimes it feels like we should be doing more of something different but honesty those benefitting the most from S&C have been rigid with their routines and just kept doing it. It’s why I like to keep it simple. Enjoy the long run tomorrow. Jax will be down there, she’s doing an hour actually if you wanted some extra company for 30 mins pre parkrun? I’m off to the gym as ran this morning doing a 1-2-1.

Coach Simon 🍊
15 Points

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

90 ish minutes done. No issues. The 60 minute loop took a bit longer but just made park run start.
Quick as well right? Strava pace looked a bit tasty. Glad you made parkrun in start. It can really help break up a long run. Well done Rebecca.

Coach Simon 🍊
27 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

No button for weekly feedback – doing it here. Enjoyed my recovery week. I’m happy with progress and just trusting the process! Next week schedule looks fine. Have a good weekend!
Thanks for pointing that out, well get it sorted!! I had too many runners filling out the wrong “weekly feedback” so I removed it for the current week, but keep forgetting to add it back, so thanks for letting me know.

Coach Simon 🍊