Very excited here. When I look back at the previous plan and compare it with this, I see a lot more variety here. More threshold and tempo based work to bring that speed back. As the plan progresses that will be reduced as the focus will be more on half marathon work.

I’m also keen to have you running close to 18 miles on the long runs, so we’re not having to bridge too big a gap once the focus switches to the marathon and the ultras after this plan.

So in summary. Never more than 4 runs per week, occasionally 3. But more sessions as opposed to those easy 60 mins runs. Don’t get me wrong, you don’t need to go hell for leather all the time, but just be consistent.

If you’re not quite hitting the paces in training, I wouldn’t get disheartened, especially as your main goals are for the longer distances.

Recovery weeks have been moved around due to the number of races in the schedule to try and leave you fresh for Cross Country events. The Tuesday and Thursday sessions have been done so they get progressively more challenging as the weeks go on.

It’s a new approach I have adopted working to training load rather than miles, this way I know the training is progressive based on the overall load each week.

Most of the session during the week, hopefully can be smashed out in just over an hour, which is good with your work commitments, the longer stuff is always scheduled in for Sundays.

As always there is real flexibility to the plan. If you ever wanted to join my Tuesday group and it was a different session with a lower training load, we just increase the length of the easy run slightly to compensate.

Any questions just ask. But looking at this plan, if it goes well, I think it will take your fitness up another level, which is very exciting.

I’ve updated your ratings, using your previous scores as a guide., but if you disagree the option is there to edit them yourself. It’s good to pin point your weaknesses and look to improve on those.