9. April 2026
Friday Night Lights......Wednesday Night Intervals
Wednesday seems to be the day that most coaches and clubs schedule their interval sessions on. It makes sense right, it is far enough in between The last long run, and the next long run. If the coach is thoughtful, they will probably give you easier sessions either side of the Wednesday effort, especially if you run or train 6 days per week. Even when I was coached for Ironman, Wednesday was the night my coach set running intervals. Monday, Wednesday, Saturday were run days, easy/interval/long. Tuesday/Thursday/Sunday were bike days, and I swap every day other than Friday and Sunday. Friday was my rest day, and this worked perfectly to separate the higher impact sessions enough to recover, even though I was still training on the bike.
I had the best interval session last night, 6x3 minute hard hill repeats. The sun was out, temperature was 20c, I strapped on my FLOWBIO sensor, heart rate strap, my new Janji running gear, selected my Hoka Mach X2 trainers, loaded up my Naked running belt with an extra gel and a little water bottle, and hit the road. I did pre-load 2 hours before with a Nomio shot, CurranZ and multivits. One hour before I sipped a High 5 energy drink, 20 minutes before hit an Enervit caffeine gel, and I felt good. The session was executed brilliantly, HR was low, pace was high, intervals were pushed but controlled, I felt my flow state, that doesn't happen often! If you haven't tried Nomio, I would give it a try!!!!!!
It is definitely harder to create a training plan that increases load, but does so in a way that allows you to perform on your interval day, and still manage your long run. This is where a coach is invaluable, especially if they are closely monitoring your sessions, and can see if you've pushed harder than the plan suggests. This allows for the plan to be modified day by day if in agreement with the client and is a service that the coach provides. We like to offer this dynamic service included in our monthly charge, we would rather reduce the risk of injury, than allow you to push too hard and then get injured. I see too many runners that have little understanding, or choose to ignore the basic information that is readily available, and get injured on a regular basis. We would rather coach you, than have to fix you in treatment sessions, coaching is far cheaper in the long run.
There are so many options to think about when you consider coaching, and getting it right from the start.We offer:
- Gait analysis and gait re-engineering to help you identify running efficiencies, imbalances and improve performance and form.
- Initial treatment to fix any existing running injuries or annoyances.
- Lactate testing to determine heart rate training zones.
- 1-2-1 running coaching sessions to improve running form and understanding how to execute races, nutrition strategies, or interval sessions.
- Sweat loss testing to determine optimal electrolyte replacement and loading strategies.
- Race nutrition strategies and race plans.
- Desert marathon equipment and race consultancy sessions.
- Heat training strategy plans.
If you would like to discuss anything in more detail please reach out via the contact form or book a free 15 minute call.
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