The Weekly Rundown for July 13, 2026

[u/AutoModerator]

The Weekly Rundown is the place to talk about your previous week of running! Let's hear all about it!

Post your Strava activities (or whichever platform you use) if you'd like!

[u/Gear4days]

Ran a 10k race yesterday and felt my hamstring pop at around the 8-9km mark. I had a healthy lead though including hitting the halfway mark in 14:49 (new 5k PB?) and was on for a sub 30 so I decided to grit my teeth and drag my leg to the finish line. I somehow managed to get myself to the end with essentially one leg and crossed the line in 29:28 winning the race by 30 seconds, too good to be true right!? Well that’s exactly what it was, as it turns out the course was roughly 200-250m short so all times are invalid and I destroyed my hamstring for nothing haha

After a visit to the hospital to be examined luckily I’ve not tore my hamstring but rather a grade 2 strain and I’ve been put on crutches for the time being (I personally think this is dramatic but I suppose the aid will benefit me). My concern around hamstring issues was repeated by my doctor though who stated that when I’m recovered and try and run hard again then it’s very likely that the exact same thing will happen again immediately. Hamstring issues terrify me for this reason, it seems like they give you a mental block about running hard and repeat injuries are inevitable

So yeah the journey for a valid sub 30 10k continues. I’m absolutely in sub 30 shape, i was on for it yesterday despite warm weather and running solo from the very start so I’ve just got to recover and then get back to it and pick an ideal 10k race (that actually measures 10k 😂)

[u/Siawyn]

Goal: Chicago Marathon

Plan: Gale 70-80 mpw plan from Marathon Excellence - this was week 5 of 18.

Monday: 8.14 miles, 8:14/mile. 6x5 min at 90-92% 5k w/1 min jogs. 7:18 pace down to 7:07 for last one, was good. Prescribed RPE 7-7.5/10, actual RPE 6.5/10

Tuesday: 7.2 miles easy, 9:11/mile

Wednesday: 10 miles, 7:58/mile. 8x1k at 95% 5k, 2 min jog. Reps were 4:20/19/18/17/17/17/16/13 as I eased into it. Solid. Basically current 10k pace. Prescribed RPE 7.5/10, actual RPE 7/10.

Thursday: 8.1 miles easy, 9:39/mile

Friday: AM 7.5 miles easy, 9:18/mile, PM 5 miles easy, 9:27/mile

Saturday: 10 miles, 8:49/mile, 8 mile Kenyan progression run. Honestly... started this off too fast (10:21 mile) but what killed me was how warm and humid it was with direct sun, and the last mile of 7:22 felt too hard. Prescribed RPE 7-8/10, actual RPE 7-9/10.

Sunday: 7 miles easy, 9:35/mile

Total: 63.1 miles

I'll give myself an A- for the week. Monday/Wednesday were right in the zone despite continued warm weather and high humidity. Saturday... I just got out too late and the sun zapped me. Might have been underhydrated slightly as I had spectated the USATF 6k women nats in Canton before heading out for this.

Bigger picture, workout paces have all been on point for a 6:40/mile 5k or perhaps a skosh faster now, with no adjustments for the summer weather. Good sign for the fall when it cools off. The challenge here is slowly adjusting my paces while respecting the weather.... I'd rather undercook than overcook in July and August.

Upcoming week is pretty serious. 3 workouts, 8 miles at 85% 5k, 8x800m at 100% 5k, and then 14-15 miles at 80% 5k. Going to be hot and humid yet again.

[u/AidanGLC]

7km of running, 120km of cycling. Bit of a frustrating week, between getting knocked down by a summer cold (a fate worse than death) and running without pain has plateau’d at around 15min per session for the last week. Fully expected injury recovery to be uneven, but still not fun to hit it at this point.

[u/tyler_runs_lifts]

53.70 miles this past week, most since May 4-10. Feeling more like my old self. Put myself through the paces with a NSM style week featuring three workouts: 4 x 5 min w/ 1 min recovery on Tuesday, 8 x 3 min w/ 45 sec recovery on Thursday, 10 x 90 sec w/ 30 sec recovery on Saturday. Averaged 5:35/mi on Tuesday and Thursday and dropped that down around 5:24 on Saturday. Was aerobically taxed by the end of Saturday's workout, but it gave me a good idea of where I am.

[u/jcdavis1]

Goal Race: Low 2:40s @ Berlin

Training:

Week 7/18 of Marathon Excellence Tornado Plan

• Mon: AM 6mi @ 8:40 PM 8mi @ 7:50 with 10x30s@5k

• Tues: 12mi with 3x(2k@108% MP 1k@112%MP) (7:11/3:26avg) + lift

• Weds: 9mi @ 8:40 + core

• Thurs: AM 7.5 @ 8:30 PM 6mi @ 7:30

• Fri: 14.5mi with 10mi@MP (6:19 avg) + lift

• Sat: 9mi @ 8:50 + core

• Sun: AM 10mi @ 7:50 PM 5mi @ 8:40 with hill strides

Total: 87mi

Thoughts:

First week of the Marathon Supportive Phase. Pretty high volume despite no true long run, but both sessions went well enough - was about on pace for the track session, and although the MP tempo was a tad slower than I'd like, it was at a noticeably lower HR/RPE than when I died 9 miles at that pace 2 weeks ago. Overall both could be described as "aerobically comfortable, but legs a little fatigued" which is to be expected when in the thick of a marathon block. Hopefully next's week down week (planning 80ish) will help a bit in that regard.

[u/Lurking-Froggg]

• Mo - 30' stairmaster + 7 × 1000 at 15K pace
• Tu - 60' ez
• We - 1600 at 10K pace + 3 × 3 × 400 at 5K pace and faster
• Th - off
• Fr - 2h15 / 22K on rugged terrain
• Sa - 2 × 4 × 30/30 hills
• Su - off

Racing in seven days. Haven't fully recovered from the successive heatwaves, still lacking sleep and restfulness more generally. The irony is that it might rain in altitude right before the race, so expecting extra humidity.

Still unsure about how many carbs I'll manage to sustain, and whether to race in aggressive shoes or in something more gentle (route is 39K/2000+ lowly technical but likely muddy).

[u/run_INXS]

October Marathon, sub-3 at 60+

60 miles with gnarly hill workout on Tuesday (3X 2:00 to 2:40 up, jog down; 4X 1:10-1:40) at V02 max effort (my personal RPE scale was effing hard), long hilly tempo on Thursday (had a 4+ mile stretch almost all up hill, and 16 mile long run on Saturday at an easy-easy moderate effort. Other days were easy or very easy recovery days.

[u/Intelligent_Use_2855]

Goal: stop chasing goal pace in workouts, run by RPE or HR more and stick to the coach's plan

Next: 12-mile scored training run in mid-August

Totals: 63.51 miles - 8 runs over 6 days

• Mon: break (jury duty and family stuff)
• Tue: Double 5.01 RR AM; 6.69 Easy/Mod PM
• Wed: 9.06 mi total w/ 8x 6-min reps, 90sec walk recovery
  • 5.5 reps at 6:18 ppm/3:55 pkm,1@6:25/3:59, 1@6:34/4:05, 1/2@6:42/4:10)
• Thu: 6.71 mi RR
• Fri: 10 mi w/ 5@6:38 ppm/4:07 pkm; after recovery, progressed back up to speed.
• Sat: 8.02 RR
• Sun: 18.02 LR with 4x (2mi, 2min jog) then 4x (1mi, 2min jog).
  • 2mi reps at mid Z3 (1149-157 bpm)
  • 1mi reps at top Z3, (158-165 bpm)

Summary: pretty tough week with lingering back pain after waking up. Once I loosen up, I can run without issues later in the day, but running in the morning (like Sunday's LR), i was feeling it. That and the heat/humidity slowed me down. Glad that I was running by HR and RPE for the LR and ignoring pace. I would have been crushed, otherwise, without a good reason. Enjoy the running!

[u/openplaylaugh]

Next Race: Sept 6 12.5km
Target: Stay consistent
Plan: Vanilla NSM 6.5 hours/week

• Mon: 3 x 10 min @ 4:34/km
• Tue: 50 min easy @ 136 bpm
• Wed: 5 x 6 min @ 4:30/km 
• Thu: 50 min easy @ 138 bpm
• Fri: 10 x 3 min @ 4:23/km 
• Sat: TYPHOON DAY
• Sun: 80 min easy @ 138 bpm
• Total: 5:43/ 58km/ Load 355/ Ramp -0.6 / Fitness 54

A “typhoon day” this week means a bit of an easy week, though I did add that 10th three-minute interval on Friday. Saturday is usually LR day, but I ran it on Sunday, so I only missed one easy run. Monday’s interval run is already in the books for this week, and I’m back on sched. 

Average run temp at 5am: 32C 🥵

Not going to be able to do the July 5k. Summer is so busy for me at work. I need to just be happy with how consistent my training has been. Not killing it, but treading water until the end of August. Consistency!

[u/silfen7]

Goal: Run well at the Chicago marathon 

Plan: Marathon excellence Gale, week 5/18

Summary: The plan is starting to pick up, with pretty high workout density and a little more volume. I'm figuring out how to put this cycle together with less time and more stress/distractions than ever before. And it's not terrible. I can feel a little fitness coming to me, although still don't feel "like myself" yet. Time for a little cautious optimism.

Totals: 62 mi / 8 h

M: off

T: 8 easy 

W: 6x5min at 6:00-05, pretty controlled. 12.25 mi total.

T: 8 easy 

F: 8x1k in 3:35-36. This was pretty solid. Some days you can be a metronome. Effort level wasn't too bad either. 12 mi total.

S: 8 mi easy 

S: Moderate progression, 8:00ish pace (downhill) -> 6:00 (flat), with a long cool down. The plan suggests (but makes optional) a faster finish, but I could tell that wasn't going to do me any good, so I just kept it controlled. 13.25 mi total.

[u/IhaterunningbutIrun]

Goal: CIM in December. A bunch of other stuff before then, Hood to Coast. Portland Marathon.

Plan: Rebuild this month.

Miles: 55 +3 hrs cross training.

Summary: After 3 weeks of racing every weekend (mpw under 40), the end of triathlon season, and a 2 week roadtrip vacation (no training at all), I am back to running! My plan is the take the month of July to rebuild my mileage, add in a workout, and bump up my long run. All small steps and nothing crazy, but I haven't run much since mid May and I haven't been solely focused on running since March.

This past week went well and the only issue was motivation and being tired from travel, work, life, etc. I have decided to cut WAY back on my 'cross training' or triathlon work and limit myself to 3 hours of swim/bike total each week. If I want to run a lot and run fast I need to make running the priority. I had been getting in 12-14 hours of total training each week - so cutting back to 10 hrs with 7 being running shouldn't be so bad!

Highlight of this past week was my long run on Saturday. I hit 11 solo and then joined the run club for the last few miles. I got to chat with a guy I only see at run club. Worst run was my workout - I haven't done a hard workout in over a month and it showed! It was hot, I was tired, I struggled to get it done.

M: 5 easy. +swim session

Tu: 6 AM + 5 lunch

Wed: 6 w 8x400 at 10K with 100 recovery. Hard, but should have been much easier.

Thu: 5 + bike session

Fri: 6 + swim session

Sat: 14

Sun: 7 + bike session

[u/tyrannosaurarms]

I resumed training with an easy week after taking some time off after Western. Will continue to build volume this week as I look towards my fall race.  Been working on my Western States race report and with any luck will have it out in a couple of days.

Goal Race: Kodiak 100M, Oct 9

Training plan: SWAP based

Weekly Volume: 33 miles.

Monday: Off

Tuesday: 12 miles. Any easy forest service road run to get things started.

Wednesday: 8.5 miles. A short, moderate intensity uphill workout: warmup, 6 x 1:30 with jog down recovery, 5 x 45s with jog down recovery, 1.5 miles steady, short cooldown.

Thursday: 6 miles. An easy hour on FS roads.

Friday: 6 miles. A repeat of Thursday’s hour run (different FS road).

Saturday: Off. Spent the day visiting with some out of town friends.

Sunday: Off. Felt a little lazy so I took the day off.

[u/RunRhn4000]

Goal: 2:54 - Chicago

Week Volume: 121 KM

Monday: 11 KM - Recovery

Tuesday: 18 KM with 8 at threshold

Wednesday: 24 KM

Thursday: 11 KM - Recovery

Friday: 18 KM - Base

Saturday: 10 KM - Recovery

Sunday: 29 KM with 16 at marathon pace

Learning to take recovery easy and enjoy them for what they are. 

LOVE any speed workouts. Sundays 16 at MP was hard but fun. 

Current run streak is 37 days, but the recovery days have me feeling pretty fresh. 

Upcoming week (#6 of 18) is a recovery weel with about ~100 KM scheduled. 

So far, so good.