Welcome to the Team. I only just realised your initials are PB!!! It was meant to be. I really think if you stick with me, you can make some huge strides in your running. It can take time, so be patient.

With so many races lined up, this first training plan is about being consistent and keeping things in moderation and why I’ve kept it to 12 weeks.

Then if everything runs smoothly we can look to set some bigger goals and work on a longer plan that will see your fitness improve even further.

There will be 3 runs per week. The most important change is to start included a long run, especially as the Rye Ancient Trails isn’t that far away now.

We need to make sure you have that endurance to finish that race without picking up an injury.

Effort sessions can be done on a Monday or Tuesday depending what works best for you in that given week. Then there will always be a third run, normally an easy run.

Steve’s group is ok, but I’d prefer you did run elsewhere, simply because the slower pace and all the stop starting might actually prevent you from progressing, but it’s your decision. It’s important you also enjoy your running.

You can always switch runs around if need be and keep the feedback coming. The most important sessions to leave the feedback are the intervals and long runs. For the easy runs just a quick “done, no problems” is enough for me to know it went ok.

RPE stands for Rate of Perceived Exertion (effort level), so it’s good to try and work out if you are working at the right intensity when doing your sessions.

The Training Points are how I create the plans. CLICK HERE TO READ MORE. If you have any questions just ask. But the main thing to be aware of is if you change a session or do something different to the plan, always let me know and I can change the upcoming schedule so you don’t over train.

In terms for the S&C. I’m not really sure the gym is necessary at your age and if I were you I’d save some money by pausing your membership. You can always do the S&C at home, or even better, out on the beautiful West Hill. But I’m happy to discuss this in more detail. I’ve created you a workout you can do at home, that is simple and effective and will help your running improve.

I think that is all I need to say for now. I’m really excited to have you as part of Team Orange as I know you can make real improvements with your running. A little bit annoyed you’ll be beating me soon, but that will mean the coaching is working right?