#Nothing like looking at a 5k doc and going 'yeah this is only halfway to the end at BEST'

[zrtranscripts]

5K Trainer: Week 4, Workout 2

SAM YAO: Runner Five! Runner Five. Uh, you're waiting for the Doc, right? Only she's been called away for a few minutes, so she told me to start your training without her. And I thought, well, didn't fancy being cooped up at the comms desk today, and I know the drill. Well, I've got the drill written down on a bit of paper here, look...

[paper rustles] Oh, wait. No, that's not it. That's my calculations of average runner life expectancy. [laughs] Kidding. Kidding! It's all okay. It is your training. So, well, shall we get going? I'll come around with you. It'll be great! Give us a chance to properly talk. Right, so first off, five minutes brisk walk around the base, starting now.

SAM YAO: We've done two minutes. This is fun!

SAM YAO: Four minutes gone. It's good to see the base from a new angle.

SAM YAO: Okay. Now, it's time for us to do five minutes of um, uh, free-form running. That's uh, a mix of running and walking as you feel comfortable. All right, I'll let you set the pace, and I'll try and keep up.

SAM YAO: [wheezes] Two minutes down. You know, I used to come out running like this sometimes with Alice. I could never keep up, of course.

SAM YAO: [wheezes] Just one more minute to go. Listen, I – I want to talk to you about something if you don't mind. It's just - [wheezes] oh, no, I'll leave it until we're finished.

SAM YAO: Okay. Should be easier to talk now. Apparently, you'll be doing, uh, [paper rustles] 10 knee lifts, and then some slow walking and fast walking. You get started with those knee lifts now, and I'll um, observe. Uh, check your form, make sure you're doing it right. Definitely not just stand around being lazy. 10 knee lifts. Go.

SAM YAO: [laughs] That was great! I can tell you're going to be a good runner. Now start slow walking.

SAM YAO: Okay, so, listen. Alice. You know, the old Runner Five? Alice. She was my, um... well, she meant a lot to me, and I know it was a bit crazy to come out looking for a wallet of hers, but I knew she kept things in it that she'd always take with her. I mean, you can't be too careful, can you?

Looks like we've probably got a thief in Abel, what with all the supplies going missing. That's pretty worrying. Francesca's been asking us to step up security around her food stores. Only she's allowed a key now. Oh, uh, right. Training! Uh, time for you to start fast walking. Go!

SAM YAO: I think they're planning some kind of sting to find out who's stealing stuff. But that's not the point. Backtrack, Sam, backtrack. [imitates rewind sound] Right. So, Alice. Always kept this wallet on her. Not because of money, obviously, because what's money except good kindling, am I right? But because that was where she had all her notes about her sister. Oh, almost missed this one! Time for 10 more knee lifts.

SAM YAO: [laughs] I will never get tired of seeing you do that, Five. Now one minute slow walking.

SAM YAO: Oh, what was I saying? Oh yeah, Alice's younger sister, Frances. Only 17, apparently. Never came home the night of the first outbreak in London, but Alice always thought she might be alive somewhere. She's been putting shoutouts on Rofflenet for months, hoping that someone might have seen her. Uh, I mean, she had been. She was. Okay! Time for you to speed up. Walk fast for one minute now.

SAM YAO: So yeah, she'd kept notes of everyone she'd contacted. Well, you know Rofflenet mail. Great when it works, but it just... doesn't always work. Remember when that one operator got bitten in Inverness, and no one could contact anyone north of there for ages? It can be weeks before they find a new way to get the signal through.

[sighs] I don't know. Alice just... in spite of everything, she just kept believing, you know? Most of us just let go of that hope, in the end, but she never did. So... okay! It's time for you to do your not-in-any-way-hilarious 10 knee lifts!

SAM YAO: [sighs] Never fails to cheer me up. Okay, uh, start slow walking now. And listen, I might need your help. Uh, there are a few isolated settlements nearby who Alice had visited herself. Places that are more New Canton than Abel, do you know what I mean? They couldn't let New Canton see that they were transmitting intel to Abel, but Alice would run there on foot to talk to them.

SAM YAO: Right. Time to speed up. One minute fast walking. Yeah, so, Alice knew quite a few of those places. The guys out at Thelema Park, the people who've got that bunker at Nordlinger. They call it Chez Nordlinger. Even those guys at Bescher grounds. They were all gathering intel for her, but couldn't send it back via Rofflenet in case New Canton saw that they were helping us.

SAM YAO: [laughs] Okay. And I say this without a hint of a snicker - 10 more knee lifts. [snorts] Well. Maybe a bit of a snicker.

SAM YAO: Okay. Time for... one minute of slow talking? Walking, now. So uh, so, you can see where I'm bringing this around to, right? Well, I've asked another couple of runners, but we're stretched to capacity, and it'd really help if you'd agree to go over to some of those places. Some of them aren't even far, they just need to see a real person.

SAM YAO: Right. Time to speed up now. Fast walking for one minute. The thing is, it looks like Alice might not have been wrong to be hopeful. There's some... well, she'd had a response from a place in the west, saying they'd had a girl pass through called Frances Dempsey. Means nothing, right? Could be a hundred of them. But she gave her mother's maiden name, too: Frances Adeyemi Dempsey. Not too many of those.

SAM YAO: Okay. [laughs] Almost forgot. Time for your final 10 knee lifts. [laughs] Don't mind me. If I'm laughing, it's because I thought of something totally different.

SAM YAO: Final slow walk, now. Thanks for listening to all this. There's nothing for you to do now. Alice pinged all the networks looking for more intel about Frances, and the trail might be going cold, but I need to make sure I'm not sending you into danger.

SAM YAO: Last minute of fast walking now. I'll look after you, Runner Five. I won't send you anywhere you can't manage. But if you can do this for me... just, even for Frances to know that her sister lived and died helping other people, it might... it might mean something, you know?

MAXINE MYERS: Sam? Are you okay out there?

SAM YAO: I'm fine! I'm fine. Keep your hair on. Me and Runner Five have just been chatting and doing some [laughs] hilarious knee lifts.

MAXINE MYERS: It's time for Five to start running drills now.

SAM YAO: That's okay, Doc. I'm heading back in. Thanks for this, buddy. Thanks for listening. Okay, Doc. I'll leave Five to your tender mercies.

MAXINE MYERS: Great. Five, ready for 30 seconds of slow running? Start now.

MAXINE MYERS: That's great. Good pace. Slow to a walk.

MAXINE MYERS: Good work! Now another 30 seconds of slow running.

MAXINE MYERS: Okay, get your breath back with a minute of walking.

MAXINE MYERS: Speed it up again to 30 seconds of a slow run, Five.

MAXINE MYERS: And now catch your breath, and a minute of walking.

MAXINE MYERS: Here comes another 30-second burst of running. Go!

MAXINE MYERS: You're doing well, Five. Abel is proud of you. Walk now for one minute.

MAXINE MYERS: Time for your final drill. Remember, it's slow, steady running. Go.

MAXINE MYERS: That's great, Five! Now remember, we're going straight into a 15-minute free-form run. Get going, now. Try to run as much as you can, but slow down to a walk when you need to.

MAXINE MYERS: That's two minutes! You're looking good.

MAXINE MYERS: You've done four minutes. One day, you'll be doing this fleeing from zombies, and we'll need you to be fast.

MAXINE MYERS: That's five minutes.

MAXINE MYERS: Seven and a half minutes done. You're halfway through, and looking strong! Keep up the good pace.

MAXINE MYERS: You've done nine minutes. Training like this is going to end up saving lives, Five. Yours, first of all.

MAXINE MYERS: Three minutes to go! You're in the home stretch, heading back toward Abel.

MAXINE MYERS: Just 90 seconds left! Give it what you've got.

[gate siren, gates raising]

SAM YAO: Welcome back to Abel. That was a great run out there. I can see you've really progressed, Runner Five. You'll be out running longer missions pretty soon, I expect. Maybe even to nearby settlements?

MAXINE MYERS: Maybe so, maybe so, but you're done for the day now. Stretch out, cool down, then hit the showers. Hot shower today?

SAM YAO: Well, lukewarm. Better than nothing. And uh, I've got something for you, Five.

MAXINE MYERS: Remember to take a day or two off now before training again, Five. After your next workout, you'll be halfway through the training! Well done!

SAM YAO: Yeah. And thanks.

[zrtranscripts]

5K Trainer: Week 2, Workout 2

SAM YAO: Hey, Runner Five! Changing things up a bit, today. The Doc's at the comms desk -

MAXINE MYERS: Hi there, Runner Five.

SAM YAO: - but I, as you can see, am out here with you. And we're going outside Abel today, just a little way.

MAXINE MYERS: Yeah, I'm still not sure that this is a great idea.

SAM YAO: It's the best idea! No zoms on the horizon, and I get tired, cooped up in that little tin shack. It'll be good for me to run around, let off a little steam. You've been telling me I need to relax.

MAXINE MYERS: Well, as long as you're okay.

SAM YAO: I'm fine! Finer than fine, I'm superb! Plus, those heel lifts look crazy fun. Just want to try them out.

MAXINE MYERS: [laughs] Okay, then, Runner Five and Sam. This is your second run, and it's going to go just the same as the last one. [gate siren, gates raise] A 10-minute brisk walk to warm up.

SAM YAO: Aye aye, Doc.

MAXINE MYERS: That's three minutes, Runner Five. You're doing well.

SAM YAO: Don't you mean we're doing well?

MAXINE MYERS: You're both doing great.

MAXINE MYERS: Five minutes. You're halfway.

SAM YAO: Feels great to be out here. Um, why don't we head down that way?

MAXINE MYERS: Well, as long as you can stay on camera where I can see you.

SAM YAO: Sure thing, boss.

MAXINE MYERS: Eight minutes done. Nearly there.

SAM YAO: [mutters] I was sure it was around here. Quite near here, where she...

MAXINE MYERS: What was that, Sam?

SAM YAO: Uh, n-... nothing. We're good. Just a bit more walking, then some run drills, right?

MAXINE MYERS: That's your 10 minutes.

SAM YAO: [sighs] It feels great to get some air into my lungs, Doc. I'm starting to feel jealous of these runners.

MAXINE MYERS: [laughs] Well, you're welcome to join in with Runner Five's walk/run drills. 30 seconds of slow running, then walking for 1 minute, five times. After each run, you'll do five heel lifts. I'll tell you when to run.

SAM YAO: And is it okay if we go up and down in this one area?

MAXINE MYERS: Sure... if that's what Runner Five wants to do.

SAM YAO: It's just, uh, a-a really great area for running.

MAXINE MYERS: Okay...

MAXINE MYERS: Okay, start slow running now.

MAXINE MYERS: Just 10 more seconds of running.

MAXINE MYERS: Now stop running and do five heel lifts.

SAM YAO: Maxine?

MAXINE MYERS: Hey there!

SAM YAO: Do you think this was about the place where they brought down Alice? The old Runner Five?

MAXINE MYERS: Sam...

SAM YAO: No, no, I'm just... I'm just wondering.

MAXINE MYERS: Sam, I need you to focus out there. If there are any zoms in the area, you need to be ready to go. Are you okay, or do you need to come back in now?

SAM YAO: I'm fine. I'm fine. We've done our heel lifts. Now what?

MAXINE MYERS: Now you're going to walk for one minute.

MAXINE MYERS: Time for another quick run. Run!

MAXINE MYERS: Only 10 seconds of running left.

MAXINE MYERS: Now do your five heel lifts, and then walk to get your breath back. You doing okay, Sam?

SAM YAO: I'm fine. I think it was, though. I think this was the place. I'm fine, I'm just wondering if she -

MAXINE MYERS: Just tell me you're not going to go old Runner Three on me.

SAM YAO: No. No! I'm okay.

MAXINE MYERS: More running. You can do it!

MAXINE MYERS: Only 10 seconds of running to go.

MAXINE MYERS: That's great! Stop running, do those five heel lifts, and then walk.

SAM YAO: What was it the old Runner Three did? Didn't she get convinced that she could rescue zoms or something?

MAXINE MYERS: Something like that.

SAM YAO: Well, maybe I can rescue zoms?

MAXINE MYERS: Sam!

SAM YAO: Kidding. Kidding! It's just... look. I wanted to come out because I thought Alice might have... well, there was a thing she always carried, and they didn't find it on her, and I thought she might have dropped it. That's all. But there's nothing here, so I know. It's time for another run.

MAXINE MYERS: Yep. Time for another quick run. Go.

MAXINE MYERS: Nearly there. Just 10 more seconds.

MAXINE MYERS: That's good work, Runner Five! Now raise up onto your toes for those five heel lifts, then walk.

SAM YAO: Wait, I think I – just keep walking, Runner Five. I'll come back to you.

MAXINE MYERS: Runner Five? [sighs] I don't know what Sam's doing, but you need to bring him back. Run after him. Run!

MAXINE MYERS: You're nearly there. You've nearly got him.

MAXINE MYERS: Oh, thank God! Sam, what the hell are you doing?

SAM YAO: I found it! That's all. I found her wallet. She always carried it. It had pictures of her family, things she'd found out. She didn't want to leave it around the base in case someone -

MAXINE MYERS: For God's sake, Sam, you don't just run off! Look, will you both just come back as quickly as you can? Should be about 10 minutes away. Just keep up the pace and come on back in. We'll call it Runner Five's free-form run. Walk, or run, or a mix of both. Just come on back in.

MAXINE MYERS: That's great! You've done three minutes.

MAXINE MYERS: Halfway. Five minutes to go.

MAXINE MYERS: Just two minutes to go, now. Keep going. Come home.

MAXINE MYERS: Sam, it's time for Runner Five to cool down and stretch out. And you? What were you playing at out there?

SAM YAO: I just... I had to know if there was a chance I could find something, Maxine. I just had to know! It was so important to her. It's stuff about her sister.

MAXINE MYERS: [sighs] Oh, Sam. You can just tell me, you know. You can always just tell me.

SAM YAO: I need to um... I think I'm... going to hit the bunk now.

MAXINE MYERS: That's a good idea. Come and see me later, okay?

SAM YAO: Okay. Oh, can I give Runner Five the, uh -?

MAXINE MYERS: Sure, as long as you're okay with that.

SAM YAO: Here, Five. You've been using a spare one until now, but here's one of your very own, courtesy of Janine.

MAXINE MYERS: That was good work today, Five, and well done on keeping your cool. Take a day or two off now. We'll see you back here to do this training for the last time.

[zrtranscripts]

5K Trainer: Week 6, Workout 1

MAXINE MYERS: Runner Five, I hear you had quite an adventure last time you went out you went out with Runner Four. [laughs] I can't promise anything that exciting this time, I'm afraid.

SAM YAO: Oh, I don't know. A run around Abel? You never know what'll happen.

MAXINE MYERS: Yeah! I think Rajit said he might want to quiz you about his second act reveal in his novel.  

SAM YAO: Well, that'll be fun.

MAXINE MYERS: Okay, Runner Five. Get started with your five-minute warm-up walk now, and if you happen to be joined by Rajit the novelist at some point on your journey, well...

SAM YAO: Run like the zombies are after you. [MAXINE MYERS laughs]

MAXINE MYERS: Oh good, you're halfway done with your warm-up walk.

SAM YAO: No sign of Rajit.

MAXINE MYERS: You make it sound like he's a zom.

SAM YAO: [mutters] At least you can take the head off a zom.

MAXINE MYERS: Huh?

SAM YAO: Nothing. Carry on, Runner Five. You're doing well.

MAXINE MYERS: That was great, Runner Five! Now we're going to go straight in a 10-ten minute free-form run. Remember to listen to your body about whether to walk or run at any point; it's up to you.

MAXINE MYERS: Great. Keep up a good pace. Three minutes done.

MAXINE MYERS: That's five minutes. Halfway there.

MAXINE MYERS: Only three minutes to go. You're doing well, Five.

MAXINE MYERS: Last minute now. Keep going!

MAXINE MYERS: And that's your five minutes up! Now we're going to do some half squats. These will strengthen your thighs and your ass and make you a better, faster runner. You'll be grateful you did them when you're being chased by a pack of fast zoms.

So stick your arms out in front of you and lower yourself as if you were sitting in a chair. Make sure your knees don't go over your feet, and only squat as far as feels comfortable, then come back up. Give me 10 squats now.

MAXINE MYERS: That's good! Take a quick break, stretch out your thighs, and then give me 10 more.

RAJIT: Is that - Runner Five? Runner Five! Hi! Hi, over here!

SAM YAO: "It's the Libyans! I don't know how, but they found you."

MAXINE MYERS: Rajit's not Libyan. I think he's from Bradford.

SAM YAO: No, it's a – Back to the Future, um... Nah. Fine. "Run for it, Marty!"

MAXINE MYERS: No, don't run! Keep doing those squats. What's gotten into you today?

RAJIT: Hi, Runner Five!

SAM YAO: [whispers] "Great Scott!"

RAJIT: Wow, man, those squats look intense! Yeah, you are well into those squats, all right. Now I bet you think I'm here to talk about my novel.

SAM YAO: Told you Runner Five should have run away.

RAJIT: But listen! It's not that. I just wanted to talk to you about Francesca.

SAM YAO: Oh man, yeah! I heard about that.

MAXINE MYERS: That's great work, Runner Five. Last set, now. A quick break, stretch, then another 10 half squats. ... yeah, just went out for a walk one day and never came back. Guess it's the old story.

SAM YAO: Francesca wasn't exactly a runner, I guess.

MAXINE MYERS: Could have been any of us.

SAM YAO: No sightings.

MAXINE MYERS: Neither a zom nor corpse. Might have been...

SAM YAO: Eaten, yeah.

RAJIT: Listen, I really wanted to talk to you, Five. I think I know what happened to Francesca.

MAXINE MYERS: Okay, that's good work, Five! Now do five more minutes of fast walking to ease out those muscles.

RAJIT: I know this sounds crazy, Five, but since you read my novel, I know you understand how I think.

SAM YAO: [whispers] Did you – [laughs] did Runner Five actually read that novel?

MAXINE MYERS: Runner Five has stamina, that's what I've always said.

RAJIT: So listen. You know the bit in the novel where the evil wizard king makes everyone wear the special crowns of ice which control their thoughts, except obviously, the ice melts, and then everyone's okay? Yeah, remember that bit? Okay, so listen. That really happened.

SAM YAO: [whispers] Is there a way to say, "dot dot dot" out loud?

MAXINE MYERS: [whispers] I think it's call for a psych evaluation.

RAJIT: No, I mean, really! Well, not really. But listen, you've heard of Netrophil, right? We were really big before the apocalypse. Freedom fighters, yeah?

SAM YAO: [whispers] Did he just say "we"? [laughs]

RAJIT: We know stuff, man! I mean, I wasn't heavily involved, not one of the top guys. Although I did know a lot. I mean, that's not to say I wasn't one of the top guys... But listen! Mind control, right? That's what Netrophil knew was going on. Government-sponsored mind control! Through the food, yeah? You know, those barcodes? They're there to tell the government how much mind control stuff is in each can.

SAM YAO: [whispers] Did he -? Look, Doc, is he safe?

MAXINE MYERS: [whispers] He only deals with the beds, Sam. He's been okay for months! And I mean, you know, with all that's happened...

SAM YAO: Yeah. Like we say, if someone had told us the dead were walking -

RAJIT: But listen -

MAXINE MYERS and SAM YAO: - we would have called them crazy.

RAJIT: That's got to be what happened to Francesca, right? She worked with all that food. No idea what was in some of those cans. The government must have got her! Mind control, man! I'm just warning you. Word to the wise. I'll, um... yeah, leave you to your exercise. Just try not to eat too much stuff from cans, that's all I'm saying.

SAM YAO: Okay...

MAXINE MYERS: Yeah.

SAM YAO: Back in the real world.

MAXINE MYERS: Yup. So, Five, we've got to this week's final set of exercises, and they're pretty simple. You'll be doing three seven-minute free-form runs with two minutes for stretching between each set. You are so capable of this now, Five, so don't be nervous. Take up a good stance and begin your first free-form run now.

MAXINE MYERS: Great! That's two minutes. Looking strong!

MAXINE MYERS: Four minutes done, Runner Five! More than halfway through.

MAXINE MYERS: Just one more minute left, Five. You're going well!

MAXINE MYERS: That's excellent, Runner Five. Now take two minutes to stretch, and we'll go again.

MAXINE MYERS: Finish up your stretching now, Five, and we'll be running again in 15 seconds.

MAXINE MYERS: Okay, Five. Second seven-minute free-form run. You can do it. Go!

MAXINE MYERS: You've been going for two minutes, Five. Be sure to pace yourself.

MAXINE MYERS: Four minutes down. Good work out there.

MAXINE MYERS: Just one more minute to go.

MAXINE MYERS: That's great, Five! You've come so far in just a few weeks! Take two minutes now to stretch out and do your final run of the day.

MAXINE MYERS: Get ready to run again now, Five. You'll be starting again in 15 seconds.

MAXINE MYERS: Great. Last run of the day, Five. Give it everything you've got. Go!

MAXINE MYERS: Amazing work, Runner Five. Two minutes done.

MAXINE MYERS: Four minutes gone, Runner Five. You're more than halfway there and looking good.

MAXINE MYERS: Final minute, Runner Five. Give it everything you've got.

MAXINE MYERS: Runner Five, you're done for today! You've done so well out there. We're all so proud of you. Take some time now to cool down, walk it off, and stretch out.

RAJIT: Runner Five! I've got something for you.

SAM YAO: Great Scott, what now? ... heavy.

MAXINE MYERS: "Why do you keep saying things are heavy? Has something gone wrong with the gravity?"

SAM YAO: Wait, you -

MAXINE MYERS: Take the day off running tomorrow, as usual, Five, and see you back here the day after that. [laughs]

SAM YAO: You knew the whole -

MAXINE MYERS: I have heard of pop culture, you know.

[zrtranscripts]

5K Trainer: Week 5, Workout 3

JODY MARSH: Runner Five, Runner Five, over here! It's me, Jody. Doc's been called away today. Runner Seventeen's come in with a dog bite. No, no, definitely a dog bite, nothing worse than that.

But she remembered it's time for your training, and I've done the workouts before, so here I am! And in any case, I've got a bit of a secret mission today, but don't worry, it won't be dangerous. Let's get going. We're walking for five minutes to start.

JODY MARSH: Okay, we're halfway done with this five-minute walk already. Bet you're wondering what the secret mission is, aren't you? See if you can guess. We're heading towards the city, and I'm looking for something very special.

JODY MARSH: Boss! That's five minutes walking done. Now let's do that five-minute free-form run. I'll follow along with you, so you choose when to walk or run, okay? Let's go.

JODY MARSH: Three minutes left. You're going great, Five! I can see you've made progress. Have you guessed my secret mission, yet? I'll give you another clue: I'm looking for something to keep us warm.

JODY MARSH: Just one minute to go. Good work! I guess I should just tell you, but we'll let it be a surprise. Can you see where we're heading? That big out of town shopping center with all the warehouse shops and restaurants? Alanna's Pet Palace, Jones Vermont Maple Bistro, that technology shop, the Museum of Improbable Technology. We're not going to any of those. Just keep going. I'll tell you when we see it.

JODY MARSH: Okay, that's the five-minute run done. Now let's do those drills. Where are you now, week five? Uh... heel lifts! I remember. Okay, let's start with 30 seconds of walking.

JODY MARSH: Now we're going to do one minute slow running.

JODY MARSH: 30 seconds to go. You're better than I was at week five, that's for sure.

JODY MARSH: Okay, now let's do those six heel lifts. Can you see any zoms around? I think this area's cleared out, but you never can tell when one's sneaked in. They're sneaky as hell, those zoms. Like ninjas. Imagine that! Ninja zombies. They'd be like [imitates karate moves, zombie groan] Do you think there are any ninjas who've turned into zombies?

JODY MARSH: Okay, now we're going to do another 30 seconds of walking. Keep an eye out for those ninja zombies.

JODY MARSH: Now one minute of running. Go!

JODY MARSH: That's so good, Runner Five. Now six more heel lifts, and I'll tell you where we're going. See that? Creative Craft Warehouse? Yeah, we're heading there. I know, I know, it's not cool like those secret missions to exchange info. But when I heard they'd cleared out this sector, well, I just had to come along, you know?

JODY MARSH: Okay, now we're going to walk for 30 seconds. I don't think we're in danger. Can't see a single zom anywhere.

JODY MARSH: Now let's do 60 seconds running. Go!

JODY MARSH: You're going so well! Now we'll do those six heel lifts.

JODY MARSH: Boss! Now walk for 30 seconds.

JODY MARSH: Great. Now we're going to run for one minute. Let's go.

JODY MARSH: We're getting closer to the crafts store. Stop running and we'll do those six heel lifts. Man, I'm so excited to see if there's anything still usable there. I mean, I know people think I'm crazy, but you have to remember who you are. You know, what you love. I'm not just Runner Four. I'm Jody! I love knitting! If you don't remember that stuff, what's the point of all this, anyway?

JODY MARSH: Great. Now we're going to walk for 30 seconds, then run. I can almost taste that yarn! Well, not taste it, exactly. I pretty much never taste yarn. It all tastes the same, anyway.

JODY MARSH: Okay, now let's run.

JODY MARSH: Great. Now six more of those heel lifts. Huh? Did you see that? Not a zom. Moving too fast for a zom, and too like cleverly, do you know what I mean? Even the fast zoms, even when they're chasing, they just look so stupid. But that was – did you see that person like darting between those buildings?

JODY MARSH: Let's do those 30 seconds of walking now. Guess we'll find out who that person is when we get closer.

JODY MARSH: Okay, getting there. One more minute of running.

JODY MARSH: Another six heel lifts. I know, I know. I got pretty bored of them, too, when Doc made me do them, but you've got to have strong legs to be a runner. It all helps.

JODY MARSH: Okay, let's walk. I can't – I can't see where that person went. Can you see?

JODY MARSH: Okay, come on. One more minute of running. We can do it. We're getting really close.

JODY MARSH: Aw, I'm made up for you, Runner Five. You're getting so good! Do your six heel lifts now, and - look! There she is again! Did you see that? Going across the abandoned car park. Someone else is here. Come on!

JODY MARSH: Okay, just another 30 seconds of walking now. Listen, I know this is boring, but when we've done this final training run, I think we should circle the whole perimeter of the shopping center to make sure no one's waiting for us. You never know. And I haven't survived this long without checking for traps. It's probably nothing, but we should just make sure.

JODY MARSH: Okay. Last 60-second running drill. We'll head for the side there, by the road, do you see? Where the bushes are all overgrown. Let's go.

JODY MARSH: Okay, let's wait here and do those six heel lifts. I can't see anything, but keep looking, Five. We have to keep ourselves safe out here.

JODY MARSH: Okay, cool. Let's head around the back here. Looks like there's a dirt track. Keep your eyes open. We'll do free-form running, so you set the pace. Should take us about 10 minutes.

JODY MARSH: That's two minutes. I can't see anything suspicious.

JODY MARSH: That's four minutes. Just a few shopping trolleys from the supermarket. I think everything worth eating there's been looted.

JODY MARSH: Five minutes. Halfway. Good. This is looking good, safe.

JODY MARSH: Seven and a half minutes done. Mmm... do you see that? Shopping trolley in the distance. Looks full. Let's go and see.

JODY MARSH: Just one more minute. We're nearly there, come on.

JODY MARSH: Okay, good. Stop here, get your breath back. What's in this trolly? Looks like some wool, some kid's clothing, some pet stuff... Someone else's -?

BECCA: What the hell do you think you're doing?

JODY MARSH: It's okay. Runner Five, step back. Step back, it's okay! We're not here to take anything.

BECCA: Runner... you're from Abel Township, aren't you?

JODY MARSH: Yeah, we are. Yeah. We're just here to pick up some supplies. Yourself? [clears throat] I see you're a knitter. Me too, me too! We heard this place was zom-free for once. I wanted to see if I could pick up some yarn myself.

BECCA: I do knit. It feels nice to make stuff for my little girl. Sort of reminds you you're human, you know?

JODY MARSH: Yeah.

BECCA: I'm Becca. Me and my husband live out near the airfield. We're trying to stay clear of all this Abel Township/New Canton rivalry stuff, you know?

JODY MARSH: Yeah. It's amazing how, even after the apocalypse, we can't just live together peacefully.

BECCA: Yeah. You said it. Me and Ed are always saying to those guys at Bert Airfield -

JODY MARSH: Bert? You know the guys at Bert? They don't talk to anyone!

BECCA: They also want to stay out of trouble, you know? And they've had stuff going missing. Don't know who to blame, you or New Canton. But they're good people! Ed and me help them out with mechanical stuff sometimes.

JODY MARSH: Stuff going missing?

BECCA: Yeah. Sorry, I've got to run. They'll be missing me back home. Stay safe out here. I hope you find that yarn you're looking for!

JODY MARSH: Cheers, yeah! Thanks! That was... interesting. Okay, you finish up your stretching. I'm going to run into the yarn store and see what I can find.

JODY MARSH: Great, got loads of yarn. Loads more to come back for, too. Well, they'll be wanting us back at Abel soon. Should be about 10 minutes. Come on, let's run back. You set the pace, and walk when you need to. Let's go!

JODY MARSH: Two and a half minutes. Looking good!

JODY MARSH: That's five minutes. Halfway done. We're going well.

JODY MARSH: Only two minutes to go!

JODY MARSH: Just 30 seconds more. Nearly home!

[gate siren, gates raising]

JODY MARSH: Back in good old Abel. Listen, thanks for your help today. In fact, I've made something for you. And that's your fifth week of training done, Five! You should take a day off now, and then be back for training with the Doc. Aw, I'm made up for you that you've come so far! We'll be off doing real missions together soon!