I’ve put together a 12 week plan which takes us to the Spring 5K. It’s an opportunity to get into some good training habits again and slowly build that fitness.

Then once we get that back we can perhaps set some more ambitious targets for the Autumn.

There is quite a bit of flexibility here. The efforts worry me a bit as the Team are now at the peak of the sessions and they are quite demanding. So I have set some different sessions to ease you back into it slightly.

Of course if you did want to join in with the group and just hold back on the pace a bit that is also fine.

The focus over the next 6 weeks is dialling in that half marathon pace, so a lot of sessions will be done at 5:00 per km, to try and get you that 1:45 at Brighton.

Then post Brighton when you are running well again we can smash out a couple of parkruns. Speaking of which I’ve tried to include as many Saturdays in the plan as possible.

In terms for the gym. I respect it might take a few weeks to get that right and how you best want to utilise this new option. There’s some cross training in there which you can choose.

I find the Stair Climber is the best bang for your buck and 20 mins on there earns 12 points. But we can tweak that as we go. I feel like this plan is all about finding our feet again, not just you as the runner, but me as your coach.

I truly believe with a spell of 8-12 months of solid training we can get you back to your best. Conal is a great example. Spent most of the summer chasing sub 20 and once he broke the barrier he went on to smash it numerous times. I’m not saying that should be your goal, but just using Conal as inspiration that you can still achieve your best running in the years ahead.

Any questions just ask. But great to have you back on plan.