The self assessment ratings is always an interesting exercise as I think it highlights straight away that you believe you have lots of room for improvement. It also shows me the areas we need to work on.

My plans are created using training pts (CLICK HERE FOR MORE DETAILS). This factors in time (or distance) x RPE (effort). I went through you last training block and you averaged 100 pts per week. Which is good, but still plenty of room to work harder in training. The theory being, the more pts you accumulate in training, the fitter you will be.

I’ve pushed it to 120pts, which is a big jump, but most of that is achieved by the addition of 1 strength session and more frequent stretching. The actual training points from the running is very similar.

The big change I have made though is to reduce your runs from 5 to 4. What this means is each run has more quality and serves a real purpose. So you might find you’re working harder in the sessions, but you get that extra day off from running (albeit now spent doing S&C).

Speaking of S&C, this can be done in the gym or at home. If you prefer doing it at home I can change the session slightly.

I’m a big fan of doing hard sessions in a group. So going to a club intervals once a week is great, obviously the downside to that is it takes away my ability to structure the session. But what I do in this scenario is just adjust the points after the session and tweak the rest of the week if need be.

The days scheduled on the plan can be changed each week. I’ll add sessions on a Saturday to your dashboard, you can let me know if they need changing or even reschedule them yourself on the site.

As with all my plans, as the weeks progress, the training points increase and the sessions get tougher. So in week 1 your speed session is worth 20pts, come week 14, they will be worth 28. “Progressive Overload” being the key to improvement and looking back at your previous training it’s something that was lacking a little bit.

I love variety, it keeps training exciting. The only speed session we repeat is 5 x 1km as that is a opportunity to track progress and see if we are getting faster.

I’ve put a number of parkruns in there, but once you know the dates of the other races we can change that up.

The key is to keep showing up. Be consistent week in week out. Work hard in those key sessions and really pull back on the easy runs, ensuring you do those at a low RPE and Heart Rate.

But I look at what you’ve achieved so far off your recent block and it excites me that you have that potential to get quicker. I just hope you enjoy my plan and the feedback helps. Any questions just ask.

Let’s do this!!