Well done on completing your first training plan and I’m delighted you want to stay on the Team. I think you were just unlucky to pick up that illness at just the wrong time.

There were some good signs in the build up to the Hastings Half that your fitness was improving and I think we can continue that over the next 12 weeks training plan.

Not a great deal changes, consistency is always key. So each week there will be 1 interval session. Tuesday evenings are an obvious choice, but you can always do track on a Monday or even do the session solo if need be.

Each week there will be an easy run, normally 60 minutes so you can run with the club if you wanted on a Wednesday evening. Albeit those runs are not quite as appealing now it’s dark, but it’s still nice to run with others.

The 3rd run varies each week. Some times it’s a race or parkrun, others it’s a Sunday long run, or on your recovery weeks it’s an easy run.

I’ve kept the long runs in there and actually increased them to 150 minutes (by the end of the plan) because then that gives you the opportunity to do a race like the Pier to Pier which comes round quickly in the New Year. So that’s good preparation ahead of that.

Then we compliment the running with the S&C sessions. Either the two I set, or a circuits class if you prefer. There’s no need to do both.

The training points has risen slightly from an average of 86 per week (achieved in the last plan) to 90 which should ensure you continue to make progress. The number of runs has increased from 2.83 to 3.17, so a little jump, but hopefully manageable?

Any questions or concerns, let me know. But keep up the great work and you should continue to see improvements in your running.