I’m really pleased you want to continue on a plan and I felt like there were signs you were making some good progress during the first training block.

Perhaps towards the end you did miss a few too many sessions but hopefully we can get back on track.

I think what was lacking from my point of view was the communication. So the more you can do in terms of messaging me, leaving feedback, then the better I can Coach you.

So in your first plan you averaged 94 points per week. Pts are gained every time you go out for a run. The longer or more challenging the session, the more points you earn.

So if we can average over 100 training points per week in this plan, then your fitness will improve. In simple terms, the more points you earn, the quicker your race times will be.

That should be good motivation for those days you don’t feel like running, but know if you do get out, you’ll accumulate those training points and become a stronger runner.

Once again in this plan you will average 3 runs per week. We need one of those to be intervals. That can either be Tuesday evening with the team or Monday at track. If long running on a Sunday we do want to avoid doing track on Monday though.

Each week there will be a 60 minute easy run with strides. Again that can be either Wednesday evening with the club or Friday morning with Steve’s group. The more beneficial of those two would be Wednesday but I appreciate it’s not as appealing in the dark evenings. But if need be I’m sure Neil would always be happy to give you a lift.

That leaves the long run. There is no getting away from the importance of this in any plan. You could either do a long run on the seafront on a Saturday morning or join Hastings Runners for their weekly long run. I always like the idea of running in a group, so perhaps that would be a good option for you.

If you wanted to discuss the strength and conditioning sessions then just ask. We want to be doing 1 or 2 of those a week to keep getting stronger.

If you have any questions regarding this training plan just ask. Keep up the great work.