Very excited to have you on the team as you are a very graceful runner. If you’re able to clock 22 minutes for 5k on a few runs per week then I think you have the potential to improve beyond that.

I have stuck to 3 runs per week for this plan. If you want to add more as the training progresses just let me know.

S&C is important as we get beyond our mid-30s so I’ve added a few of those sessions, but they can be done at home, and included with your upper body workouts (let me know if you want me to include those exercises within your sessions and I can easily do that).

At the moment we have a consistent weekly schedule of track on a Monday, Easy run Thursdays and long run Saturdays.

But every week can change. If your availability is different just let me know. These plans are completely flexible and that is one of the benefits of working with a coach. I do a Tuesday evening efforts with the Team, very similar to track, but mainly Team Orange, so that’s always a good alternative.

The key to a good half marathon is pacing. Knowing what speed you can hold for 21.09km. Get it wrong and go off too fast and it can be horrible towards the end. But get it right and a half marathon can be a really enjoyable experience.

Based on your time at the Spring 5k my predictions is around 1:45 for a quick half, but that’s based on a relatively flat route, which Bedgebury isn’t. But even so, we can train at 5:00 per km for your half marathon sessions (these come in around week 5 and beyond).

The more comfortable you can become running at 5:00 per km, the easier it will feel on race day.

Either side of those sessions you’ll train quicker at track and slower in your easy runs. For a first plan it has everything we need and hopefully you’ll enjoy being part of the Team.

If you can get back on Strava that does help me view your runs. Also the more feedback you can leave on the dashboard, the better. I pride myself in the fact I leave feedback on every run, almost unheard from any running coach I’ve come across. Even if it’s to just say “Done”, or “That was awful” it helps me.

I’m looking forward to working with you and getting to know you better. The Team are great and hopefully you’ll meet some wonderful people as a result of signing up.

It’s just a case of being consistent, week in week out. No need to do anything amazing really and over the course of 16 weeks, you should notice that difference.