I use a system called training pts. The higher the pts, the harder the session or run. The more pts you average each week, the fitter you will be. So for example 10 mins easy running = 3 points , 10 mins at 5km pace = 8pts.

Since Xmas you have averaged 78pts per week. My quicker half marathon runners will do around 130-140. Marathon runners 150 right up to 170. But that does include strength work as well, which at the moment we need to add.

I say that as a positive as it shows how much scope we have to train you harder. But important we don’t jump from 78 to 120 in one go, we need to build up to that sensibly.

Do you mind swearing? Apologies if you do, but if we eventually get you to the 130-150pts per week level, HOLY SHIT YOU ARE GOING TO BE QUICK!!!

For this plan we jump from your current average of 78pts – 100pts. So you should finish the 12 weeks quite a bit fitter and faster than you started. The number of runs jumps from 3.44 per week (what you were averaging) to 3.92 per week, so again you can see that progress.

And come the end of this plan you’ll be running 5 times a week most of the time. In terms of the S&C. If you are going to paying the Tonbridge coach, it’s probably best to ask him for a routine you can do at home on the weeks you don’t have PTs. I’m happy to then add that to the platform and dashboard and include the extra training points. That said I do create S&C sessions for the team so am happy to do that if you prefer.

It’s a bit of a odd first plan as we have the HHM in week 1 and an ultra in week 5. But I’ve done my best to ensure you have a couple of longer runs before than without over doing it. It will be worth getting a backpack on your shoulders with all the gear for one of those as it can feel very different to normal running.

Really this plan should be seen as a stepping stone to greater things. Almost laying down the ground work so then we can really kick on in the summer months. But once we get the S&C added to the schedule you are going to be working at a decent level.

I took note of the availability and have put some AC Thursday track session on the plan but they are quite similar to what we will be doing on Mondays after the HHM so it might be worth mixing it up. We can always change it when the time comes.

If you have any questions for me at this time, just ask, but I am very excited to start working with you, and really interested to see just how good you can become.