I like this plan. I think the progression is there, it’s gradual and it’s builds on what you’ve been doing recently to great effect. Sticking with the 3 runs, but having that quality with efforts and the long run will really help. My effort sessions get progressively more difficult at the weeks go by so that will ensure your fitness and speed should improve.

Then as we get closer to Bewl the long runs will increase, aiding that endurance and building that aerobic base. As I’ve been discussing recently keeping those easy runs truly easy is a great building block and allows you to be fresh to hit the S&C, spin and efforts hard.

S&C I’ve not touched, so two sessions per week, spin I did need to tweak just to keep the points down but we can approach that on a week to week basis.

There’s some really good races in there and the way you are running you can make significant improvements on last years time. If you run a sensible race at Worthing you can then have a crack at your 10k again at the Barry Richards.

The 5 Miler and Alan Corke offer further opportunities to showcase your improvements from last year.

Keep doing what you are and hopefully you will continue to see those improvements.