4-10 May 2026

I’ve tweaked this week because I’m wary of those two races late last week, so we keep it easier until Thursday and that should leave you fresh to smash out one really quality speed session this week. And we can bank some decent mileage with the other 3.5 hours of running. We still hit the same target 0f 125 points but do it a more sensible way. Any issues let me know. Keep up the great work Laura.

80 Points Achieved

MONDAY

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

22pts | 60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

24 Points

I moved Wednesdays session to today as the rest of the week is extremely busy and the legs felt in good shape to run again. Did the 60mins mostly on trail running to heart rate. Pretty much perfect conditions for running found it so much easier to keep heart rate low today. Legs felt good throughout the run including the strides with no reaction from racing and have done stretches since getting back home. Really pleased with how well the body is coping with the current training load.

Well done Laura and no worries about bringing that run forward. I like the fact you’ve eased back on pace for these and I’m sure that has helped with the recovery and allowed you to feel ok with the increase in training load. A great start to the new week.

TUESDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

Pleased we swapped intervals for this as there is a bit of fatigue in the legs, actually felt better at the quicker pace. Aerobically felt in really good shape all paces felt comfortable and conversational. Couldn’t work out a route that would work in the wind so did a loop of out 1.5k changing direction every 20mins quite enjoyed it and will do again as I could just switch off

As I said on Strava I often do loops in my local park. Have done this session there in the past. Glad you are feeling strong aerobically and as you said, a good decision to ease back slightly on intensity but with over 10k banked we still get some decent pts on the board. Great work Laura. Working hard and smart right now.

WEDNESDAY

2 Points

Legs feel much better than yesterday, did some long jump and high jump tonight in veterans league but didn’t push it to keep myself fresh for tomorrows sessions and stretched when back home.

You do like to be involved 😂 It’s great, just please don’t get injured jumping.

thursday

28pts | 8 x 400s & 200s

28 POINTS

2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Push the pace and effort here. Work hard to make those gains. You got this!!

28 Points

Ran the reps on feel rather than checking the watch constantly so very pleased with how consistent they are. All reps under 4min per K pace. And only the last reps of both the 400m and 200m were a battle to get the pace. I think I am staring to see some fitness gains as I am not sure I would have kept 16 intervals this consistent at the start of April.

That is a big session that one and it’s nice to know the pace is there. We just need to keep up that consistency and you’ll become more used to running that speed. You’ve covered nearly 5k here all in the 3:ss so that should be a confidence boost. Awesome work Laura.

FRIDAY

2 Points

This was much needed after 36 holes today, probably fitter and more mobile than when I last did 36 holes good to see improvements elsewhere in life as well. Ready for the knockout stage now.

Yeah clearly I have to take full credit for your qualifying here 😂 On a serious note though the hard work isn’t always just about times and PBs, it can make a difference in other aspects of our lives. Congrats on such a strong day on the fairways.

SATURDAY

SUNDAY

8pts | Gym Legs/Core L1

8 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

The combination of playing caddying and spectating the final has had me walking over 40k in 3 days. I am completely exhausted and could only see risks in completing these activities. I felt it better to spend time focusing on recovery ready to attack Tuesdays session rather than risk an injury. Thankfully next week is a much more normal week.

I get that. Totally understandable. You made the right decision here. No plan will go perfectly for differing reasons and the best approach is to move onto the next week and go again, hopefully feeling fresh.