I really like this plan. Over the past few months you’ve been averaging 93 training points per week and I think we continue to see that progress. Race times and also track times are coming down. If you keep working hard at track, that will make a huge difference.

As will the introduction of more cardio at the gym. The stair stepper is a great bit of equipment. The best way to use that is focus on your heart rate. Keep it around 140, don’t hold on, but instead drop the level to whatever you need to be around that heart rate. You’ll build stamina and strength using this machine, especially if we start using it for longer. Set yourself little PBs, number of floors is a good one. I walked up the equivalent of the Eiffel Tower and Empire State Building in one session (so modest). But seriously, it will really help.

And by shifting some of the strength work to home on a Tuesday it gives you more time on Thursday to do the cardio in the gym.

Saturday will be reserved for long runs. And they will slowly build again into the summer. Then if you did get a place in London we are already on track to start that winter training and doing the really long stuff #GetShitDone

This might feel a little tougher and I appreciate the message you sent me regarding your health and that there will be times you need to rest, but even with that rest, the target here of 107pts per week, should ensure you make progress and improve over the next few months.

Let’s do this!!