What’s changed? Firstly I think you’re a stronger runner than when we started the previous plan. A combination of the strength work and the fitness continuing to improve. I know you achieved that 5K sub 30 goal very early in the last training plan, so you did really well to stay motivated and get the key sessions done.

I’ve actually included less running in this training plan that the last, but it’s been replaced with more quality sessions. It’s something I’ve been using more often with the team and the response has been great.

What it allows is to add that 2nd S&C most weeks which has been instrumental in the improvement with runners like Mark and Sue Mann, as well as many others on the team.

So it will never be more than 5 sessions per week, with most of those weeks having 3 runs and 2 S&C sessions. I’ve started off a bit lighter just to reintroduce you to the training structure.

In terms of races, I’ve included a few. The Beckley 10k is always a really good event with lots of Hastings Runners taking part. The Rye Ancient Trails is one of my favourites and I think you’d be fairly comfortable with the 15k as that’s a distance you would have been running that day anyhow.

But we can always tweak that and add a few more as the plan evolves. The 10k sessions are a little big more manageable because you’re running at a controlled effort rather than full out, as well do with the speed work and intervals. They will still remain a key part of this training plan though.

I think having the ability to do 5 two hour runs in this plan should make the next step up to half marathon fairly seamless, so you’ll be well set up for the winter months heading towards the Hastings Half.