First thing I would like to say, is never give up. Even when it feels helpless and you’re fitness is not where you want it to be, keep faith. By returning slowly and introducing good habits, anything is possible.

I’ll point you in the direction of Lou. She’s had so many ups and downs. She’s said several times she is ready to quit. But she’s stuck with it and all of a sudden, Wow, look at these results in recent weeks >> LOU’S PARKRUN RESULTS.

So even if you don’t get back to sub 30 on this plan, you are laying the foundations for future success.

The foot is obviously annoying and really not much I can say to help, other than listen to the physio. Personally, rightly or wrongly I always run with some discomfort. So long as the pain doesn’t get worse than 4/10 I will carry on.

My return from injury hasn’t been a smooth ride by any means and even now I’m experiencing pain and discomfort on my runs, but it’s manageable and I know if I push through and keep getting stronger, it will eventually subside. Is this the best approach? Possibly not, so long as the pain doesn’t go beyond that 4/10 I continue.

Enough of the foot. The plan. Steady does it. Let’s just get you back out there and running, that’s the ultimate goal right? Keep it easy, super easy. Don’t be tempted to do any 10k tempo right now, that will only slow down your recovery.

I’ve not done any speed work myself since before my marathon in October and won’t until after Brighton (all being well I can get round). But that’s ok with me. I’m now focusing on my strength work and I’m looking forward to the challenge of getting my parkrun times back down, once the opportunity presents itself.

Ideally I’d like to see you running for the next 25 years plus, so what’s the hurry right. Conal ran a marathon PB today at the age of 64. A 3:27!!!

If you have any issues with the S&C exercises let me know and we can swap a few. You might find the calf raises do cause a bit of discomfort in the foot, I’ve had that lately, but it’s likely that will be strengthening it as well.

Any problems let me know. You can do this. I believe in you.