Before I get started talking about this plan, let’s just take a moment and celebrate what you’ve already achieved. London Marathon!!! You did it.

You approached me with a huge goal, and whilst it was a bumpy road at times, you still smashed it. And to do something so big, with so much to deal with, shows your true character.

I feel like you have this fire burning inside you that want’s to be the best you can. And your fitness and running is just one way to achieve that. I have the same. I’ll always be working hard and trying to achieve new goals, and hopefully on our own individual journeys we can inspire people on the way.

It’s great to have you back. Let’s move on and discuss training points in a bit more detail. It’s like a game. You have a target to work towards and if you hit that target, you’ll get fitter. So every session you do has a purpose and contributes to those targets. So if you have 60 minutes on the plan and run 50 minutes, you lose out on a few points, and with it, potentially some fitness.

So the points are there to motivate you and also help me create a schedule which is both consistent and progressive.

I’ve introduced what I call the 100% club. If you hit 95% of your total for the week, I’ll include you in that list. That should be the focus each week. If for whatever reason you miss a session it’s not the end of the week, I can always reschedule or add in another session.

I’ve also added a “Training Readiness” field to your feedback. What does this mean? Basically how you feel your energy levels are on that given day. Some weeks will be more tiring than others, and it might be the case we reign in the training a little.

Then you might have weeks where you have more free time and the energy levels are high, so we can make the sessions a bit more demanding.

So whilst hitting the targets are important, depending on how you feel, they can be adapted at any stage. The plan is completely flexible and that’s the benefit of working with a coach who offers you so much feedback.

Speaking of feedback. It’s important, very important. Even if you just write “done”, or “incomplete, missed 10 mins”, that is enough information for me to then adapt the plan and ensure you are working at the correct level. Without that feedback I can’t coach to my full potential.

The dashboard has changed slightly so any questions just ask.

In summary the plan is simple. 2 strength sessions, that can be either kick boxing, the gym or some HYROX training if you get a place.

Then there are 3 runs per week. A speed session (can be done on the treadmill if need be), an easy run with strides and a longer run. That feels like the right level to me as I know when we stepped up to 4 runs it became demanding. But I feel like you can still achieve a lot off this schedule.

That’s all for now. Let’s get things rolling and get you in peak fitness come the Spring.