I think one of the reasons I got into coaching was because I felt so many runners were doing it wrong. And the more experience I’ve gained as a coach, the more I’ve seen that one of the biggest problems is the need to push too hard. And I think you’ve been guilty of that.

That drive and determination is a fantastic quality to have and no doubt a reason you’ve had success in other walks of life, including your career. And I’ve got so much respect for you, the effort you put in to your fitness when you have so much else going on. But I’d also like you to reign it in a smidgen.

You don’t need to be super ambitious. In fact right now given the injury issues you have, being smart is the best way to go. Perhaps at times you are led off track by others, but this does need to be your journey and I think if we get it right, then who knows what you can achieve. And there might come a time when these 50 milers or 100ks that you hope to do in the future become possible. But for now, a simple approach, in the hope it gives the achilles and glute a chance to rest a bit, would be my advice.

It’s a long way of explaining how I came to this plan. Simplicity. Running well doesn’t need to be that difficult. You just need to be consistent.

I use Paul Lambert a lot as an example. He’s not worked that hard in truth. Yes when the time comes in training to put the effort in, he does, but he only averaged 3.5 runs per week in his last plan and he managed to knock 20 minutes off his PB.

That’s not just an ability thing either. That’s the fact he’s stuck to the training I have given him, been really consistent with his S&C, and got enough recovery. Training smart, not harder.

So. Keep it simple. In terms of the injury issues I would recommend booking an appointment with the osteopath that works at Falaise. Jax has been using him and says he’s excellent. I would listen to what he tells you in terms of strength and conditioning and just stick with it.

I’m sure he could come up with a gym routine that would really help your injuries. Try not to be influenced by others, try not to have this urge to destroy yourself every time you step through the gym doors. You don’t need to.

In terms of the running. 3 runs per week is plenty for now. Then if we find solutions for the achilles and the glute, then we increase that. But you can make significant improvements on 3 runs per week.

So long as one of them is an interval speed session, one is an easy run and one is a long run. It really is that simple.

I’ve put some elliptical in there too. I like the idea of cross training and it’s great way to improve your cardio fitness without any more impact. I’m not sure on your opinion of using the elliptical machine but I think it would be the best option for you. Or alternatively swimming if that’s something you like to do. Lou H (not sure if you know her) and Alice have both been battling long term injuries. Lou has used swimming and the elliptical to compliment her 3 runs per week, whilst Alice has been using the pool. Both have continued to run very well using these methods.

I’ve stuck some races in there. Totally up to you if you want to do them. My only advice is be selective with which races you enter. My approach now has changed slightly for many of the team. The idea being to try and get us all in peak fitness for the race season, March and April. Then we ease off the training, race and recover. It takes away a bit of pressure of having to perform on any given day and lets us have a few more attempts at running strong races.

Hence why I put Paddock Wood and Hastings Half Marathon in the schedule for next March.

Any questions just ask. Simple is often the best approach. You got this.