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Week Commencing: 20 July 2026

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Just checking you have entered the Pier to Pier Sunday? If still harbouring marathon aspirations this would be a perfect prep race and a good marker for us to see where the fitness is at. We have a nice few days rest in the build up which is great. Any problems though let me know. Keep up the great work Allan.

Coach Simon🍊

121 POINTS TARGET

44 Points

MONDAY

dead

Club Intervals

28 PTS

  • Z5
  • Z6

Club Intervals

10 Mins WU

Zone 2: Easy

Main Session

Zone 5/6

10 Mins CD

Zone: 2 Easy

It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.

All good
Great work Allan! Good to see you and chat as always. Nice pace.

Coach Simon 🍊
26 Points

TUESDAY

gym-workout

Home Legs/Core

6 PTS

Home Legs/Core

Plank

3 x 60s

Squats

3 x 15

Russian Twist

3 x 15*

Calf Raises

3 x 20

Glute Bridge

3 x 15

Wall Sits

3 x 60s

Split Squat

3 x 10*

*reps/seconds on both sides

If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.

Fine
💪

Coach Simon 🍊
6 Points

WEDNESDAY

andy-alice

40 Mins Run

12 PTS

  • Z2

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

All went well increased my pace gradually . , no injuries or niggles
Good to hear, role on Sunday

Coach Simon 🍊
12 Points

THURSDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Yes

FRIDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

More yesses

SATURDAY

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rest-day

Rest Day

0 PTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

And more yesses

SUNDAY

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pier

Pier to Pier

75 PTS

  • Z3

Pier to Pier

5 Mins WU

Zone 2: Easy

16 Miles

Zone 3: Steady

The Pier to Pier. What a race. Unless you are really pushing for a quick time, in which case, go hard early (need to be well trained for this strategy), my advice is slowly build the pace and work your way through the Zones. But you certainly don’t want to be quicker than half marathon pace until late in the race.

Well what can I say i completed the race , not my cup of tea . Twice I stopped was in fact to take the pebbles out of my shoes . .a very poor time as well . No niggles or injuries that’s a bonus just a bit tired

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