So this plan is split into 2 parts. The first 10 weeks a lot of speed work (you don’t need to go crazy) and then the following 16 weeks we start to build up the volume again for the Kent Ultra.

I’ll be honest here. I think at times you are your own worst enemy, but as a result of good intentions. What do I mean? Well your determination I think often leads to poor choices in terms of your goal races or number of events and that forces you to possibly work harder than you need to.

If anything you’ll become a lot fitter by doing less. You do more than Steve Gates, my quickest runner who just qualified to run for England in his age category. For me he’s the best example to follow. Quality over Quantity.

So here are I am telling you less is more. The thought you can get fitter by doing less is a no brainer right? The main reason why is you can then focus on your rest and recovery. It’s actually when we rest we make those adaptations. So if you keep setting your alarm for 4:45am and not getting enough sleep, those 5am club sessions are actually making you weaker.

If you are fast asleep my 9pm, then no worries, but I just want to get that message across load and clear. I’ve been working with 50 runners closely, monitoring their training and what works, so trust me if I say you’re doing enough.

We can counter act the lower volume with quality sessions and I think you’ll enjoy that challenge. It won’t be until week 5 that they really kick in, but at that point you’ll have a couple of speed sessions per week. You don’t have to push 100% on these sessions, but I think if you run fast more often, it will make you a better runner.

It goes back to what I said earlier, your recent training for Bath and those long slow runs probably haven’t done you any favours. Granted we will need some of them for Kent 50k too, but hopefully this time we can still do the speedwork.

I’ve created a couple of S&C sessions too. The top runners are just consistent, they don’t mix things up much. Their routines are simple and it works. I know there is that temptation to get in the gym and smash shit up, but you don’t need to.

Don’t let other people and individuals influence what is right for you. If you want to include HYROX as well, use that trial membership and let me know how it goes.

But I still think, injuries permitting that your best running is ahead of you, but it does require you pull back a little, make good race choices and recover well.