• 4-10 May 2026

140+pts up for grabs. So impressive. If you wanted to do efforts with a group, Wednesday HY is a good option. I may even head down there myself this week as it works well with my schedule. But so much good stuff this week. Just keep doing what you are doing. Any issues let me know.

141 Points Achieved

MONDAY

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9pts | 20 Mins Stairs

9 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

21 Points
👍🏻
Great work Lou!

TUESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Still running by feel ignoring stats on my easy runs. Much more enjoyable.
I think the best approach is to be consistent. So if you want to base it on RPE rather than HR that’s fine. It’s when we switch between the two it might get a muddle. Pace for you looks ok though and I’m not too worried about that. Most important thing is we enjoy it as well, so finding that right balance is key.

WEDNESDAY

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9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

18 Points
Doing a bit more backstroke in the pool to keep it easy.
Good idea to add that variety.

thursday

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12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

34 Points
Went better than I thought. Always get a bit nervous before a speed set, silly I know!! Was thinking I’d do around 8 min miling, so pleased with that. Broke the last 4 min rep down as you saw on Strava, the Nike alphaflys feel better the faster you run. Hope you don’t mind. Felt surprisingly good in body pump considering and managed the increased squat weight too. So overall good 😊
No worries at all about splitting the session up. Good to inject that extra speed in the end. I think with your history with niggles I’m not surprised you are still nervous. But hopefully confidence in your body will continue to improve and feels like you’re getting strong from the feedback you have given. Have mentioned Rye 10 next week as a possible race. It’s a tough one though so quite a bit of demand on the body, but you pace it right you should be fine. One to consider 🤔 Well done today though Lou. 34pts in the training vault.

FRIDAY

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12pts | 40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

12 Points
Almost empty pool 😊 good swim
Sounds idyllic. When we walk in the gym we always praying it’s quiet. Especially when it comes to getting on the stair master. Well done Lou

SATURDAY

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8pts | Lou’s Legs Gym

8 POINTS

A good all round session to work the legs. This is level 2 workout with some single leg exercises and lower reps, higher weights approach. So you want to be strong before doing this session.

30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

39 Points
Don’t know why I chose such a hilly route. Legs heavy and tired from the start. Almost fell over running down Old Road Rd, no idea how I stayed upright!! Legs not used to speed work, which is why they feel like they do, but that should improve with consistency right? I’d rather not do the Rye 10. I’ve run it twice and hated it both times. Too hilly and too hot. Got sun stroke the second time I ran it. My body doesn’t like the heat, it’s a migraine trigger and I get heat/sun stroke easily.
No worries about next Sunday and yes the body will definitely get more used to speed work as you do it more consistently. So in time that should make the recovery quicker. I think you’re in a similar boat to me probably, albeit a bit further ahead where the aerobic fitness is good but due to limited miles our legs are not as conditioned for running as we would like, but in time all being well we can introduce a few more miles to change that. Do you wear caps and sunglasses in the heat? Very important to gear up properly and that may help. Great day of fitness though Lou. Enjoy your rest day tomorrow.

SUNDAY

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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!”