4-10 May 2026

Decent week here. The speed with the ramp up (if hitting just under your targets hopefully it won’t feel as vile). The 10k session which is good prep for the 5 miler and then the easy miles, combined with your S&C. All the ingredients we need for a decent week and continue to make progress. Keep smashing the shit out of the training!!! Any issues, let me know.

55 Points Achieved

MONDAY

10 Points

Made up circuit (reverse order) Squat jumps Leg press 60kg Glute abductor 45, 45, 52kg Hanging knee lifts 3x 15 Eccentric chin ups Tricep kickbacks 16kg Bulgarian split squats 14kg Flutter kicks Shoulder press 11kg Leg extension 45kg

Nice, great way to start the week and shows you have recovered well from yesterdays race. No way I’m up to any gym nonsense today. Well done Lucy

TUESDAY

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

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

24 Points

💩💩💩 sorry for putting a downer on the session. Google suggests GTPS which isn’t too serious so hopefully it’s that

Don’t be silly. I just felt bad that you weren’t able to complete the session. We can tweak the plan depending how the hip holds up and just get you running more aerobic stuff if need be. Just looked up GPTS, are you doing anything away from running that might make it worse. I used to always sit crossed leg which caused long term weakness in my glutes. Also my desk posture is terrible causing me lots of problems, so just wanted to check to see if that could be an issue. Rest up today and see how you get on with your friend on Friday then we can reassess and go from there/

WEDNESDAY

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.

thursday

FRIDAY

Further to your comment below 👇🏻I did get to run with my friend for a grand total of 20 minutes. Pretty painful hip tbh but at least the gossip was elite

Ah that’s a shame. But glad you had enough time to cram in plenty of gossip. Hopefully the hip will stop being a dick soon and we can at least get back to the easy runs.

SATURDAY

12pts | Lucy’s S&C

12 POINTS

See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.

Skipped the side planks and the Russian twists because they hurt, everything else was just about ok

Smart. Yeah I can see why they would irritate the hip. But well done for still getting some strength work done. Did you not get to run with your friend this week in the end? That makes me sad 😢

SUNDAY

28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

5 Points

50 minute on the bike 😴😴😴

Sounds fun. The bike I’ve found is the least effective simply due to how hard it is to get the heart rate up. I think you averaged around 106 here, which is ok for a recovery but not really going to benefit you a great deal. Hence why the elliptical, if an option, is a better choice. I found 60 mins Sunday pretty tedious but it did the job.