I think we can agree that last plan went well. It had it’s tricky moments, the notable parkrun of course. But boy did you bounce back from that, and in great style too. I know a lot of people who would have seen that as a sign to ease back. So really well done.

Your consistency throughout the plan was excellent, especially the Tuesday evening sessions where you worked hard and hit your targets. It’s in those sessions where the magic happens.

Plan 4 focuses on Sevilla Marathon. I know you mentioned Brighton Half and Paddock Wood which come soon after, but it’s tricky to focus on all 3.

But I have put some specific half marathon sessions in the plan before Seville, so that way those two races above, the pace won’t suddenly feel completely alien to you.

Primarily though it will be marathon focused. I’ve changed my approach slightly with my marathon plans by adding in more goal paced sessions and this worked really well for Paul and myself. That 4:50 per km pace which I think is about right for you in training, should feel relatively comfortable and make those sessions demanding but enjoyable.

The routine is similar to before. 2 strength sessions, a speed session and the 60 mins easy to round up the midweek work. Then at the weekend I’ve tried to include parkrun of some description every single week, including fast ones on pacers day.

Then Sunday will be focusing on the long run and marathon sessions. In terms of training points, we progress from 136 in the last plan to 140 in this. The number of runs goes up slightly from 3.59 to 3.83. So hopefully those increases should bring further progression.

The training points would actually be higher than that, but I’ve put two light weeks in to start, just to have a little bit of a breather before jumping into the main 16 week training block for Seville.

I really like this training plan. It takes what we know already works for you and just adds in some extra marathon sessions to really prime you for race day.

Any questions just ask, but let’s go smash it again and head to sunny Spain in the best shape of your life.