The pts system is fairly simple. Every point benefits our running. The more pts we get, the fitter we are. So my goal as a coach is ultimately to find the right pts target each week, for every one of my runners.

We want to be working at a level which is attainable but also ensures progression, and hopefully is enjoyable too. Then the simple way of getting fitter, is earn more pts.

So based on the feedback you gave I have stuck to 2 runs for now. I’ve kept this plan on the shorter side (12 weeks) so it doesn’t feel too overwhelming at first. There are 2 full rest days and one of the other days I’ve put some stretches in there. If you are already doing yoga or stretching at home we can leave that out.

Finding a consistent weekly routine is the best way to make progress. So if you can make track, that would be a good opportunity to get the heart rate up once a week and push yourself a little.

I’ve put two gym sessions in there, which focus on key leg exercises and the upper body. I also have included some cardio. I appreciate time might be an issue, but if you superset exercises I think it’s possible to do those workouts in around 60 mins.

(A superset is a training technique where two different exercises are performed back-to-back with minimal or no rest in between, maximizing efficiency and muscular endurance) copied from AI, easier than me trying to explain it. It’s harder to do when using the machines, but I’ve created the session in an order where you should be able to superset some of the exercises.

Saturday (parkrun) could be your easy run for now. Any week though we can switch that up. Swap the fast parkrun and do the easy run instead of track. It doesn’t matter which way round you do it, so long as we have 1 easy run and 1 quicker run.

There’s also scope if you want to include an extra run/cardio gym session. But let’s see how things go. That extra session would be best done at a low heart rate to build your aerobic capacity (endurance). When doing the stair stepper and the elliptical we want to be working at the higher limit of our aerobic capacity. Your Garmin should tell you this. So when I use those machines I have my watch purely on Heart Rate. 140 is my limit. So I want to be hovering just under that. The minute I go over, I’ll reduce the intensity. The watch should tell you you’ve gone from Aerobic to Threshold.

So for now on the stair machine I find level 8, without holding on, results in a HR of around 135 which is perfect. For you you might find level 5 or 6 has that effect. But as you get fitter you can increase that level, but always focusing on the heart rate, because that will bring you the most benefit from a fitness point of view. We can also add in some skipping as a WU exercise at the gym if you wanted. Even a couple of mins of skipping is beneficial.

As you can see with the plan, as we progress, it’s get more challenging. 75pts is the average per week for the plan. Which is a good start in my opinion. I can share if you want what the others are currently working at, but I think long term you’d have the potential to go as high as 110, even 120 if you wanted, and that highlights the potential for improvement, which should be exciting.

Any questions just ask. As I say the plan is completely flexible from week to week. Just because it says track on Monday’s doesn’t mean you have to go each week.

My only one concern is how the group will react to your affiliation with the banana emoji 🍌, some might rebel, we are purely 🍊 in this team 😂 So I just wanted to warn you in advance.