Sam returns to the comms shack for your fourth week of training.
| Spoiler warning! This article contains details about the plot. |
Sam seems a bit better, and the runners with pneumonia are also improving. The workouts are getting more challenging - 15-minute free-form run today.
Workout[]
| 5 minute walk |
| 5 minute run |
| (Repeat 5 times)
10 second knee lifts 1 minute slow walk 1 minute fast walk |
| (Repeat 5 times)
1 minute walk 30 second run |
| 15 minute free-form run |
Cast[]
Plot[]
5 min walk[]
Sam greets you, explaining that he's back on part-time duty while he recovers. Doctor Myers reassures him that he's doing fine, that grieving is perfectly natural. She then starts you off on a 5-minute warm-up walk.
Tagging Along[]
Runner 4 greets you, fondly remembering the knee-lifts from her training days. She reveals that she's been running constant supply missions due to the unusually rapid decline of Abel's reserves at the moment. Finally, she asks if she can tag along for your training - Doctor Myers says of course she can.
Eulogy[]
Jody asks Sam if he remembers Alice accompanying her when she was training. He does. She then asks if he's going to put up a memorial for her on the bulletin board. He thinks that's a good idea.
Runner 5 T-Shirt[]
Doctor Myers congratulates you on your run, and Runner 4 thanks you for the fun. She gives you a Runner 5 T-Shirt as a reward.
Transcript[]
SAM YAO: Hey, Runner - ! … Runner Five. I’m back! Sort of. Back to half-time duty, anyway. Just while I’m, um… yeah.
MAXINE MYERS: You’re doing fine.
SAM YAO: I’m doing fine! Apparently.
MAXINE MYERS: Runner Five’s been making great progress while you’ve been away.
SAM YAO: Hey, that’s great! And I’m definitely mostly not crazy anymore, so um, we’re back to doing better.
MAXINE MYERS: You were never crazy, Sam. The grieving process is perfectly natural -
SAM YAO: Yeah, I-I can do my job, okay? That’s the one thing that… we all need to have something we do that makes us feel useful, like Runner… like Runner Five, here, training hard to be useful to the base. That’s what we do.
MAXINE MYERS: We also take care of our people, Sam. That’s also what we do. But Sam’s right, Runner Five. Your training is important to the base. So welcome to a brand new week! Let’s stay close to Abel to let you get used to this new training routine. We’re going to start, as ever, with a five-minute walk. Go.
SAM YAO: Do you mind if I, um… you know, just to get back into the groove?
MAXINE MYERS: No, not at all.
SAM YAO: You’ve done two minutes, Runner - … you’re doing well!
SAM YAO: Only one minute left.
MAXINE MYERS: That’s great work. Now we’re going to go straight into a five-minute free-form run. Listen to your body about whether you want to walk or run.
SAM YAO: Two minutes gone, Runner - … just three minutes left.
SAM YAO: Only a minute to go. Keep up the good pace.
MAXINE MYERS: And that’s your five minutes up! Now we’re going to do some drills. First, we’re doing 10 knee lifts, followed by a minute of slow walking and a minute of fast walking. This is to get you accustomed to changing speed. Remember, when you’re out on supply runs, you want to change speed quickly, and save your energy for those fast zoms. Do those 10 knee lifts now.
JODY MARSH: Hi, Five! I see Doc Myers has got you doing the old knee lifts. I remember them well.
SAM YAO: Jody! I mean, um, uh, Runner Four. Haven’t seen you for a week!
JODY MARSH: We’ve been running constant missions, Sam. Clothes and bedding for Rajit, food so that Francesca can cook more than boiled snails with acorn porridge -
SAM YAO: Heston Blumenthal would have been proud.
JODY MARSH: Doesn’t it seem like everything’s running out faster these days?
SAM YAO: I hadn’t… heard that.
JODY MARSH: Oh, don’t listen to me. My mom always said I could talk for England. Mind if I tag along for a bit on your training session, though? Those knee lifts remind me of old times.
MAXINE MYERS: Not at all, Jody. As you remember, it’s time now for one minute of slow walking. Use it to scan the horizon for zombies.
MAXINE MYERS: Now one minute fast walking.
JODY MARSH: You know, it’s true. This is what you need to do, Five: learn how to save your strength. Exactly the amount of energy you need to escape from each zom.
MAXINE MYERS: That’s good! Now do 10 more knee lifts.
MAXINE MYERS: Okay, now one minute of slow walking. See any zoms out there? Are you sure?
JODY MARSH: Oh wait, isn’t that -? [laughs] Kidding, kidding! It’s just Runner Sixteen. He’s always out there looking for bike parts. One day he’ll get a whole bike together, maybe.
MAXINE MYERS: Good. Now walk fast for one minute.
MAXINE MYERS: Stop now and do your 10 knee lifts.
MAXINE MYERS: Great! Now begin your one minute of slow walking. This pace is great for spotting any small supplies hidden in the long grass.
MAXINE MYERS: Now speed up. Fast walk for one minute.
JODY MARSH: Believe me, Five, you’ll be grateful for all this practice when you’re chased by a fast zombie. There aren’t many of them, but when they come, you’re in trouble if you can’t get away.
MAXINE MYERS: Now do 10 more knee lifts.
MAXINE MYERS: Great! Time for your one minute of slow walking again. Are you keeping a careful lookout?
MAXINE MYERS: Now walk faster. One minute fast walking.
MAXINE MYERS: And it’s time for your final 10 knee lifts. Get your knees up high.
MAXINE MYERS: Now time for your final slow walk. Stay aware of your environment.
JODY MARSH: This is boss! Just like the old days! When I was doing my training, the old Runner Five used to come along to keep me company sometimes. Remember, Sam?
SAM YAO: Yeah, I remember…
JODY MARSH: Are you going to put something up about her on the bulletin board for us all to remember her by?
SAM YAO: I… that’s a good idea. I’ve been going through her stuff, and I…
MAXINE MYERS: You have?
SAM YAO: Yeah, actually. It’d be nice to write something about her, yeah.
MAXINE MYERS: Okay, Runner Five. Now start your final minute of fast walking.
MAXINE MYERS: That’s great! We’re really mixing it up today, Five, and I want you to quickly go into some walk/run drills. We’ll do a minute of walking, then 30 seconds of slow running. So keep walking.
MAXINE MYERS: Now go into 30 seconds of slow running.
JODY MARSH: Aw, I remember this. Week four, right? You’ve got that big free-form run coming up at the end, haven’t you?
MAXINE MYERS: Concentrate on what you’re doing and don’t let Runner Four distract you.
JODY MARSH: Okay, okay! That big free-form run can be a nice surprise.
MAXINE MYERS: That’s great. Your pace is looking good. Slow down to a walk.
MAXINE MYERS: Great. Now another 30 seconds of slow running.
MAXINE MYERS: You’re a hero out there, Five! Walk now.
MAXINE MYERS: And now it’s time to speed up to a run. Slow running, keep it up. Go.
MAXINE MYERS: Now walk to get your breath back.
MAXINE MYERS: Another run. Remember to keep it slow. Just one more after this.
MAXINE MYERS: Great work! Slow down to a walk.
MAXINE MYERS: And time for your final run drill. Slow, steady running. Go!
MAXINE MYERS: Excellent work, Runner Five! Now it’s time for your final exercise of the day. As Runner Four said, you’ll be glad you haven’t used all your energy because I’m giving you a 15-minute free-form run now. Remember that you can walk or run as much as you want, but try to push yourself. Slow down to a walk if you feel your body needs it, and I’ll be right here with you.
MAXINE MYERS: Two minutes down. You’re going well.
MAXINE MYERS: Four minutes down. Keep on going, Five.
JODY MARSH: This is great! Soon we’ll be out doing supply runs together.
MAXINE MYERS: Five minutes done. You’re a third of the way there.
MAXINE MYERS: Seven and a half minutes gone. You’re halfway.
JODY MARSH: You’re doing so well! I don’t know if I was this fast by week four.
MAXINE MYERS: Nine minutes done, just six more to go. You’re doing well.
MAXINE MYERS: Just three more minutes to go.
JODY MARSH: You can do it!
MAXINE MYERS: Only 90 seconds more to go, Five.
MAXINE MYERS: Okay, Runner Five, you’re done for the day!
JODY MARSH: That was fun! Great to put the work in together, Five.
SAM YAO: Yeah. Good run out there.
MAXINE MYERS: Take a few minutes now to cool down, Five. Walk it off and stretch out your muscles.
JODY MARSH: Aw, and I’ve got you something. We - that is, the other runners and me. We heard about how you brought back medicine from the chopper drop. Runner Twenty - that’s Garik Duvall, you might have seen him around? - he used to be a cop, and well, he might have died of pneumonia if you hadn’t brought back those meds. So this is for you.
SAM YAO: That’s good. That’s good! You deserve it, Five.
MAXINE MYERS: Looking good, Five. Good training out there today. Take a day off as usual, and we’ll see you back here day after tomorrow.
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