4-10 May 2026

I’ve tweaked it slightly this week to give you a bit more rest after Worthing hence moving the main session to Wednesday. I like the idea of doing parkrun too as you’re more likely to push that bit harder in the pack. Any problems let me know.

127 Points Achieved

MONDAY

15 Points

Managed the leg flutters today so the back is getting there. Still not ready for the weighted step ups. Maybe later this week. If you notice it’s not on Strava that’s due to my watch strap breaking. Ill try and source a new one before the end of the week.

For some reason only the runs tend to appear on the PB Runner Strava group so often I don’t even see the S&C (probably shouldn’t tell any of the others that though, just in case they try and get away without doing it). Glad the back is starting to feel better though

TUESDAY

18 Points

Got this done Monday as it worked out better for me. Super tired but beautiful out there. Feeling ok considering yesterday. Even if I did see the mile night cancellation just before I left.

Yeah that is a bit of shit news. I was looking forward to that myself. I just wish they would have waited another week as reckon they’d have got some late entrants. Oh well, these things happen. Well done on the run by the way.

WEDNESDAY

200s

28 POINTS

2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery

1600 Metres @ 10k Pace (RPE:7)
3 Mins Recovery

400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4

200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4

1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.

28 Points

Done on Friday morning. Last mile was definitely quicker than the first (the first wasn’t slow). 400s&200s were good. Still no watch but Steve G did cycle past while I was out there.

So I can check with Steve for proof? 😂 I believe you. Sounds like a decent session that. I’m looking forward to getting back to doing more sessions myself. If you wanted to run a timed mile in the next few weeks I’m happy to come out on the bike with you a some stage. Well done Paul

thursday

27 Points

Did 90min’s with Rachel today. So that’s the long run done. Will see what I can manage tomorrow as I’m off to the isle of wight (Mums birthday treat). Also with the loss of mile night I think just have another crack at parkrun for the first mile on the 30th of this month. It would be nice to nail it and finish on the high. Althea I do appreciate I haven’t been hitting the training load lately

Nicely done. Yeah still worth a crack and a no pressure attempt really. It’s like why not? Hope you have a fantastic weekend away!! Happy birthday mum.

FRIDAY

15 Points

Back on the step ups with the 3kg kettle bells. Will be back up to 15’s next week as the back is doing well. Done on Thursday evening.

Glad to hear about the improvement and sensible to drop the weights until you have fully recovered. Well done on the session

SATURDAY

Unfortunately I wasn’t going to make parkrun. So I got a grade 7 hike in as a run. Had to walk some steps but otherwise was nice. Out for an hour and got the heart rate up.

No worries. Love the pic from the top of the hill and hope you had a fantastic weekend?

SUNDAY

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.