Welcome back. Hopefully confidence is still quite high now that you are a marathon runner. BOSH 👊🍊

I really enjoyed compiling this plan as there are so many different elements to it. I was quite overwhelmed at first given the list of races rather than one goal event, but I think it offers some nice variety as a result.

So in summary, it’s broken up mainly into two sections. The first 12 weeks focus on the Barry Richards. I know you mentioned the 5 Miler and Hawkhurst, they are in the plan, but when you consider your taper and time off post marathon its likely you need longer to get back to where you were. So patience is going to be important here and don’t get frustrated if at first you’re not where you want to be. That’s what we are striving to achieve.

For me running is more important than the S&C right now. So if availability only allows for 5 sessions per week, 4 of them should be runs. If you can find more time to do strength work then great. You could take every opportunity to do some S&C. A previous member of the team said they do 10 squats every time they go to the loo. I try and do calf raises when I’m cleaning my teeth. A current member said they do a plank whilst the kettle is boiling. I’m not making this up by the way 😂

So 4 runs allows for an easy run, long run, efforts and tempo. If time becomes even more limited then focus on the 3 key runs, leaving the Easy 60 mins (6 miler) out. That way you are still getting the quality in.

At first the tempo run will focus on the 10k, then once the Barry Richards is out of the way it when then focus on half marathon pace. Whilst the plan says tempo 10k, I’ll use my library of sessions to vary it from week to week. Sometimes putting in hills, other times some interval sessions. I used to do that at the start of the plan but find come weeks 6 or 7 I end up changing the sessions anyway.

After your July holiday we’ll try and focus on getting some long runs on the trails. That’s why they are highlighted in a darker colour. That’s good prep for the Rye Ancient Trails and then your event in October. A lot of the races seem to naturally fall on recovery weeks which is great. The Alan Corke in week 4, Barry Richards in week 12, Rye Ancient Trails in week 16. Very handy.

In terms of target times. I think sub 44 minutes at Barry Richards is definitely achievable. I think the sub 1:40 half is well within your capabilities too and hopefully with this structured training you’ll bag a 5k PB in the process. I think at first though (6-8 weeks), it’s just important to remain patient and really you’re building back up again.