No quality — hip and glute strength instead quality

Intensity is the wrong tool on an irritated ITB, and there is no version of this week where 400s or a tempo helps. The hip stabilisers are the actual target: when glute med fatigues, the hip drops and adducts on every downhill stride, which is what loads the band. Do this twice this week. Skip aggressive foam-rolling over the sore spot itself — it irritates exactly the tissue that is already angry.

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.