My plans are simple and focus around progressive overload. So in the last plan the target was 120pts, you averaged 122 (great job). I have tweaked a few sessions, so circuits has been demoted from 15 – 10pts.

With that in mind the new plan target of 120 is still progression on what you did previously. Especially when you factor in you were marathon training so were wracking up the points in those big runs.

So to get a similar amount of points we will need to run more. Up to an average of 3.75 runs per week. Two of them will always be done at an easy pace and low heart rate. It’s important you stick to that so you recover well and can hit the sessions hard.

The efforts sessions are currently what my team will do on a Tuesday evening, no worries if you don’t want to make the trek into town, but they are progressive and start off relatively light, so it would work well for you.

I’ve put in lots of HR Championship races and included the Amble on the date I predict it will be based on recent years. I’ve added 3 parkruns where you have an attempt at the 5k, we can always add more.

The plan is totally flexible. The most important thing is consistency week in week out, and slowly making it that fraction more challenging to ensure you get fitter.

I think at 120 you’re still working at a level which will hopefully feel achievable and leave room for further improvement.

Any questions just ask.