Thanks for giving me a try. I know there’s so much choice out there these days with Apps, our watches, generic plans and running coaches.

But I just want to say I give a shit! Possibly too much sometimes when my runners haven’t achieved their goals, but recently it’s been the quicker runners on my team that have had the best success.

In fact looking down my team list, the quickest 8 runners on there have all achieved PBs recently, and are running to the best of their abilities.

Sub 3 is a brilliant goal to have and I like the idea of this 12 week intro plan.

We start with a training load of 1250, that’s one of the highest on my team right now, so I’ve taken on board your ambitions and enthusiasm to set a pretty decent level.

The weeks you have your kids I’ve tried to make the midweek sessions shorter and simpler. This way you can do them on the treadmill.

Then those weeks off is when we do more volume but also bigger sessions, that you don’t have to worry about those time constraints.

There’s some real variety in there, from anaerobic speed work, 10k sessions and then finishing off with some half marathon paced efforts.

The long run increases slowly over the course of the 12 weeks to the point you should be covering close to 18 miles. This sets you up nicely if you did decide to run an Autumn Marathon.

Improvement comes from consistency over a sustained period of time. 12 weeks is a short window in truth but I’d like to think if the training goes well, there would be a 5 or 10k PB at the end of it.

If you want to enter any races, just shout, I can always squeeze them in. Speaking of which, if you wanted to meet some of my team and myself, I’ll be at Rye 10 (18th May – Marshalling) and the Hastings 5 Miler (1st June – Running).

There’s no need to do either, just if you did want to meet up. I appreciate the Rye 10 is very short notice (it’s not a flat race).

I think that’s it. S&C we start off carefully. Keep leaving feedback if you can as that’s the best part of working with a coach. It gives me the opportunity to praise you when deserved but also give that little kick up the backside if it’s needed. The runners that are the hardest to coach are the ones who don’t communicate well.

Let’s do this. Any questions just ask.