This week there's a roundup of the domestic action, including some fast 5k’s in Cardiff, Gateshead and Manchester. Plus, we look ahead to the upcoming World Champs which start on Saturday.

Josh is building his mileage slowly and even does an easy run this week where his first mile is slower than a 7:30, he quickly dismisses it though and finishes with a 5:30 mile.

Shane has had a terrible week, probably due to his crazy week of running the week before last. He decides to take a few days off and contemplate how he's going to cope as he progresses through his 30s.

Aaron is the king of the mileage again, but has a disrupted weekend and can't complete another 70-odd mile week. He does manage to run every day of the week again, so that's 18 days of continuous running now.

Enjoy

IJP boys