I like this plan. A lot. It has that routine which works so well and brings that consistency on a week to week basis.

We stick with what’s worked in the past. Tuesday intervals, Wednesday easy run, Saturday parkrun (of sorts), Sunday long run.

There’s is the option to always do one of the Saturday morning sessions on Friday evening, we have that flexibility and that would allow for a more straightforward parkrun.

The thing with parkrun, don’t get me wrong it’s great, but too many people turn up and just run the same time week in week out. That’s not how you get better. You need progressive overload and variety.

I’ve done my best to put in sessions which work well with parkrun. It might be you need to do a little bit extra beforehand, but you can finish off those sessions at parkrun and that’s something I’ve done to great effect in my own training in the past.

It also means your midweek schedule is fairly light, allowing for more rest after work, which I think is a good thing.

I’ve introduced some new S&C sessions which you can blast out in 10 minutes at first. They’re great. I’ve been doing a lot of them and before you know it you’ve finished and they seem to be working in terms of making gains.

The Sunday long run will get progressively more challenging and you will already be up to 160 mins come the end of this plan which is great and will mean you’ll start the marathon block with a really good aerobic base.

It will allow us to introduce some specific marathon sessions that target a decent time like 3:40, rather than just going through the motions and chucking in long runs and easy miles for the sake of it. You’re better than that.

Anyhow, really pleased to have you back on the Team and I think this plan will set you up really well for what lies ahead and the Pier to Pier and Brighton Marathon are those big goals to focus on.