So I’ve added in an extra run every fortnight, but now you’ll only be long running once every 2 weeks. So the two kind of counter balance each other. I think given your unpredictable availability creating any plan from the offset is more of a guide and then it’s just a case of working around you free time as best as possible.

But I think we’ve proven between us that can work and as long as we keep communicating well and adapting the sessions where need be I see no reason why that improvement cannot continue. The primary goals now are to improve those 5k and 10k times.

So each fortnight there will be a dedicated session for practicing your 5k and 10k pace. There will also be a speed session to run faster than those race paces. Combined with a long run, 3 easy runs, 1 set of strides each week and your strength and conditioning work with Mike. That’s plenty enough to keep progressing.

I may tweak a few things based on the ratings you give.