Today

Sunday

Recovery

This week

On-ramp B · repeating rather than progressing

6 kmEasy
All of it easy · run/walk if you need to

Rest + strengthStrength session

6 kmEasy
Third run of the on-ramp week

Rest + strengthStrength session

Rest + strengthStrength session

9 kmLong run
The week’s longest · conversational throughout

3 kmRecovery
Slowest run of the week. Genuinely.

Carried forward until closed · 6 open

Right lateral knee — ITB working diagnosis, positive Renne test 22 Aug 2026. Not clinically assessed. Read →
Single-leg step-down withdrawn from the hip block. Reintroduce ~5 Sept at a 10 cm step. Read →
Wednesday step-ups stay below the prescribed 30–40 cm box until the squat test is quiet. Read →
Score five slow single-leg semi-squats on the right each morning, 0–10. It moves before the after-run ache does. Read →
Left-foot numbness — skip-lacing and a shoe-size check. Escalate if it recurs on three consecutive runs after that change. Read →
Re-evaluate at week 4 of the hip block. If unchanged, escalate to clinical assessment. Read →

Five movements for the lateral knee. The highest-value thing here.

Every run, every week, in kilometres.

Session A, Session B, the dose, and the baselines.

The reasoning. None of it is needed to train today.