I’ve been a little anxious about this plan given your recent issues, and have been putting it off until last, but in the end it wasn’t that bad.

I just applied the same logic, working to training load and fitting in the sessions around that. The Kent Ultra is 28 weeks away and I’ve already pre planned the long runs for that. So if we can get you comfortable running for 150 mins over the next 12 weeks that will set you up nicely for the next plan.

It’s all about being cautious to begin with but equally if you feel the leg does improve then we can always add more miles in, replacing Spin or the swimming. Obviously it’s just impossible for me to gauge when that time will come or predict how you will feel in 4-6 weeks time.

Whilst the plan is a cautious one it does include some speed work near the end and by all means if you want to join the group for a session but run easy, we can work that into the schedule.

For example on Tuesday evening we are doing 5 x 1km reps in the park, no reason you couldn’t join in but just run a sensible pace, instead of say the 60 min session on the schedule. I don’t want you to feel like you are missing out on that social side if you want to join in.

But I think the spin and swimming is a good idea. I will leave the S&C in your capable hands as that seems to be working too, but I will continue to put them in the plan as I know you said that does help.

Any questions just ask. Hopefully things are improving now and we can look forward and get you back running pain free with a big smile on your face.