• 4-10 May 2026

Listen to the body early in the week. If the 10k took a lot out of you then perhaps we could move the S&C later, but hopefully you will be fine. Just be a little careful as post race is when niggles creep in. Good to be back on a full week with a decent 133 pts up for grabs. That is a decent level to be working at. Any problems let me know. Keep up the great work Lou.

133 Points Achieved

MONDAY

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10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

10pts | Lou W S&C

10 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

20 Points
It’s weird last week I felt so weak. The 100kg leg press felt like an effort, everything felt tough. This week felt super strong 💪 everything felt comfortable. According to my garmin everything has been out of balance, I was a bit worried that I wouldn’t be able to run well Sunday
Things can change pretty quickly and hopefully the fact we did ease back last week made the difference. Just pleased it seems to have worked and you feel strong again. Well done Lou

TUESDAY

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24pts | Ramp Up 4-3-2-1

24 POINTS

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.

24 Points
Felt strong today, despite really not feeling in the mood! And good news my vo2 max has gone back yay!!! Although the pt said I wouldn’t worry too much about vo2 max as it can decline if you are heavier but that doesn’t mean you aren’t fitter and stronger and keeping away injuries!
You looked really strong. Form was great. It’s clear to see you are running your best at the moment and that is something to be really proud of but also very excited. So keep enjoying that feeling and smashing the training. What a lovely group of people to be training with as well 🧡 Great work Lou

WEDNESDAY

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22 Points
It’s a long old slog on a Wednesday leave home at 4.45 and get home about 8. Tried to keep the easy run easy but I just can’t keep my heart rate in the green. It always just tips into orange and the minute a hill appears it goes red. I don’t need to run rye 10 for a pb do I. I just need to beat last years Lou
We can have a conversation about HR soon. I wouldn’t worry too much about it at the moment. What we need to do is create zones which are specific for you. And we can test it on a few runs to see what those zones should be. It might be that 150 is your Zone 2, but that’s ok, it’s different for everyone. Well done on the W2R again, a fantastic turnout, you must be very pleased.

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

10pts | Lou W S&C

10 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

16 Points
Nothing much to say. I managed 10 squats with 40kg. I think I’m Feeling stronger but I’m also getting heavier and that’s counter productive for to running
Is the extra weight coming from the strength work? If so just mention that to the PT and see what he says. I think as long as it’s in moderation it shouldn’t slow you down. 40k is impressive. I’ve yet to hit the squat rack but am tempted to try today to see what I can do.

FRIDAY

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
He said that you will gain weight strength training ….. but I don’t want to be heavy I need lean muscles. The other guy at banntynes said you can’t be both a runner and a power lifted they don’t go hand in hand 🤣 you can be a runner that lifts or a power lifter that runs but not both. Spin done
Great work on spin. I think it’s about putting on the right muscle though? I get what they are saying but heavy weights and low reps like you’re doing is said to be the best way to strength train for runners. The stronger you are the less injury prone you will be and surely won’t have that much effect on your weight? I guess time will tell.

SATURDAY

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Rest Day

0 POINTS

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

Can I feed back on my rest day. Walk running average pace 14 min miling heart rate in zone 2 and 3 🤣
Some people feedback every day. I know everything about their lives, mainly dog walks to be fair. Well done on helping with the W2R and nice to see you this morning/

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Well after saying I wasn’t leading Nick turned back at 45 mins to run with someone at walk to run (my guess a woman) who didn’t even turn up. I’ve decided I’m not going to the coaches meeting. My mental health is suffering at the moment so I need to put some walls up.
hmmm, that is an odd decision by Nick. Hope it didn’t put too much stress on yourself. What you’re doing for the club right now is great. But don’t fall into that trap of doing “too much”. Arguably that’s something I ended up doing and then it made me feel so unappreciated and not respected when they started making those certain decisions. Just try and find a happy medium which suits you. The club will be fine. All that said, well done on the run, another week completed to perfection. This really is an amazing run you are on with your training, so well done Lou.