Choose Day👇

There’s a lot to like here. I’ve been cautious with the Tuesday session. To be honest if you want to join us in the evening it’s fine. It’s a slightly more challenging session but not a massive difference (8 x 2 & 8 x 1 min). You could switch up the S&C and the cross training if you wanted. Then an early opportunity to practice HM pace before and easy parkrun and the Sunday group to finish off a good first week back on plan. Also realised I hadn’t checked your commitments and travel dates when doing the planned so have tweaked that accordingly so there shouldn’t be any clashes now. I do always listen, just sometimes takes a 2nd attempt to register 🤦‍♂️

Coach Simon🍊

120 POINTS TARGET

141 Points

MONDAY

gym-workout

Michael's S&C

15 POINTS

Due to work and home commitments unable to complete this session
No worries. Sometimes perhaps leave in on the dashboard in case the opportunity presents itself later in the week.

Coach Simon 🍊

TUESDAY

track

8 x 2 Mins & 1 Mins

28 POINTS

Great running with a super bunch, so enjoyed that, got extra in by doing 4k warm up and cool down
Great to have you along. It’s brilliant for me to see the numbers at the moment. There was a time we’d get 12 at track and about 10 on a Tuesday. Now track is 40-50 runners and Tuesday 15-20. It’s a lot of fun for me as a coach to work with so many positive hard working people. Thank you. And an excellent session. Bonus pts for the WU & CD.

Coach Simon 🍊
34 Points

WEDNESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

gym-workout

Michael's S&C

15 POINTS

A fast walk to/from gym for elliptical 30 mins, then mostly done, so so busy, think I’ll stick to mornings
It’s awful in the evenings when I have been there. Not too bad for the cardio machines but the rest, way too busy. Well done for getting most of it done. We can tweak it so it works best for your time availability. It’s always a bit of trial and error.

Coach Simon 🍊
22 Points

THURSDAY

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me-1-post

30 Min Tempo (HM)

24 POINTS

A good effort, tough conditions heading back into the wind, tried to keep the effort level just right to get HM pace, ended up 2 seconds over on average. Pleased it’s coming back.
That’s very promising given the tough conditions and a good sign as we started to work more on this pace heading towards Brighton. Well done Michael.

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

That’s the plan, rest with a couple of walks when I can!
Good to get a walk in still.

Coach Simon 🍊

SATURDAY

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Walk/jog down to PR. An interesting run, caught up at the back, started with Nick who was pacing 31 minutes! Promised to run with Rachael so had to push a bit but not hard tbh, caught her at km 4 and then dropped the pace to 4:50/km to guide her in mid 24’s. It was actually fun catching her up but the first km was manic!
Well done Michael. A nice little challenge there. Some bonus points for pushing the pace a little

Coach Simon 🍊
16 Points

SUNDAY

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alan-corke

90 Mins Run

27 POINTS

A good effort with a requirement to stop for 💩 halfway through!! Stayed relaxed, just went with the flow of it, tried to work in form more than anything else. Di over the distance and better pace, probably running at 5/10.
Nice. Lots of bonus points, which I think at this stage of the plan is fine. It’s only when we are on our limit that we need to be really careful about the paces.

Coach Simon 🍊
45 Points