I feel like we’ve laid the foundations now and you’re in better shape than when we started. I just feel perhaps the results haven’t reflected your true level, for whatever reason. But that will come.

How do we continue to improve? We work a little bit harder than before, not much, but a little. That’s what I have done with this next training plan. Increase the training points target from 100 to 110. This should ensure you continue to make progress.

You won’t even notice the difference to be honest, it’s a very similar routine. Consistency is everything. Those getting the best results just keep showing up. Conal a prime example, rarely does he miss a Tuesday evening session.

So Tuesday is efforts. You can always switch this for Monday track if you wanted (means not running the day before) of even joining us on the track on a Tuesday morning if you have that availability some weeks.

Wednesday is easy run with the club and strides. Then Sunday is the long run, race or half marathon session.

Adrian is a very similar pace to you, so for a few of the half marathon sessions on there, I’ve given the same to Adrian so you could team up and help each other out.

The Sunday long run does extend from 120 mins to 150 mins just to build the endurance ahead of the Pier to Pier. I’m still waiting for a date for that rate but my best guess is it will be the 15th February which is only 2 weeks before Brighton, but if we take it easy post P2P I don’t think it will be too much of any issue.

I’ve added 4 quick parkruns and the occasional easy one. But as before the training plan is totally flexible so we can always switch things up from one week to the next.

The strength and conditioning will be very similar, albeit we’ll add an extra legs session in there from Week 9 onwards, just to really gets those quads looking good for the race day photos.

Any questions though just ask. I’ve updated the self assessment ratings, if you want to tweak them let me know but I think they are a fair reflection of where you are currently at as well as highlighting the improvement since we first started.

Let’s do this. Brighton Half? Bring it on.