So I’ve done a plan which takes us right up to the triathlon. Am I right in thinking it’s 1500 metres – 40km – 10km? If so I’m happy with the back to back bike-run sessions I’ve put in. I think that should have you well prepared for that part of the triathlon.

When creating a plan, the first step is to make it slightly more challenging that the last. That’s our “progressive overload”. To get fitter, we work that bit harder. So we’ve jumped from 96pts to 104pts as an overall target for the plan.

Although it changes slightly as we need to include more biking and I’ve listened to what you said about stretching and will include 2 stretching sessions per week. When I first laid out the schedule it the pts total was simply too high and you only had 1 rest day. I think with what you went through with the illness, and your shifts, we should always try and ensure their are 2 rest days.

Speaking of days. Ignore the plan from a day point of view. We’ll take one week at a time.

So the idea being you are now ready to include some kind of speed work each week which gets progressively more challenging as the plan goes on. The sessions I have put are likely to be what we will do at track (I like to plan ahead) but you can always do them solo if need be. The swim stays the same.

The easy run is complimented by some strides later in the plan. The one thing we have lost is the 2nd S&C, the arms session. Now I think going forward long term, it’s something we want (you want), in your training, but we just need to cautious. And right now I think the running, cycling and swimming should take priority. There’s still always one gym session in there, occasionally 2. And if you get a week you feel strong and wanted to go again, I would support that. It’s just right now injury prevention and prioritising the triathlon mean something had to give.

Again we can go on a week to week basis where you might feel you want to ditch some mins running for an extra gym session. As long as we are hitting the pts and consistent, you’ll get good results.

I’ve stuck a couple of races in there. The 5 miler and the handicap 5k, but we can always add to that.

At this stage the plan is always just a guide and it’s likely it will change. That said I really please with the plan that is set out and think it’s perfect for you right now.

Any questions just ask.

I think long term, all being well, you’ll get back to that sub 25 min 5k. One thing I have learned with my running going backwards due to injury as the goal or the time doesn’t really matter. You still get that same buzz from the challenge you set yourself. So never be in a hurry to get faster.