So excited to have you on the Team as I think you have a lot of potential and by trainer smarter, rather than harder, we should see some decent gains over this first plan.

I’ve listened to your feedback and so we average 3.25 runs per week across the 20 week block. There will always be 2-3 rest days per week which does potential allow for a bit more training if you wanted. But lets’ see how things go and consistency wins.

I think the key for you is getting the pacing right for your runs. So we want to push that bit harder at track but drop the pace for the easy runs. Unless you are doing a specific half marathon session you should be working at either a 3/10 effort or 8/10 effort. Avoiding the grey zone in between will really improve your running.

I’ve put quite a few races in there, but we can always change that. The Alan Corke remains but to be honest there’s not a massive amount of trail in that race, and often in June the mud is almost non existent.

I’ve created a gym session with your current exercises but added some more to make sure we cover all the key movement patterns. It might take up to 60 mins, but if only going once a week you want to make the most of those sessions.

I’ve also added some cycling which can be done on Zwift as I noticed this was part of your training before and I’m now a big fan of cross training to compliment the running whilst keeping the injury risk low.

I think this plan shows progression but also leaves room to work harder in the future if you wanted to. I’m excited to see where you can take your running over the next 4-5 months. Let’s do this!!