I think this plan ticks all the boxes in terms of what you are looking for. Consistent hard training focusing on your endurance with speed work each week. We want to turn you into an aerobic monster. What does that mean? Someone that can run all day long.

I’m a coach which tends to focus on quality over quantity but don’t let that trick you into thinking I don’t want certain runners to be hitting decent mileage. The key when you head out for an easy run is to stay in Zone 2. I just had a look at your last easy run and you’re working too hard. Based on your heart rate data you want to be maxing out at 152.

What I would recommend is setting up your watch to alert you if your heart rate hits 150, then you ease off. Don’t worry about pace, you’re not trying to prove a point on these easy runs, you’re trying to build an aerobic foundation and to do that you need the easy runs to be in Zone 2. If you work too hard on your easy days you’ll be tired for your races. Be smart with your route choices, we are lucky we have the seafront and the park to run in, both very flat. By all means chuck in a few hills, but just really keep it slow up the hills in an easy run, if you’re going into Zone 3, you’re doing it wrong.

I’ve got AC Track in there most weeks although the heavy race schedule at first means we do miss a few. Have you booked all of those races? There is a lot, but if done smartly we can get away with it.

At the moment I’ve put an easy run in every Saturday, parkrun basically, but again easy. Some weeks you could be an official pacer, other weeks maybe help other runners. But again if you’re heart rate is going over Zone 2 it’s detrimental to you as a runner. We can always schedule in the odd fast parkrun, but this block is all about building your endurance.

I’ve added a few additional races. The Pier to Pier with Hastings Runners is a good one. And the Battle 10K in September.

But all you need to think about is that endurance bar slowly climbing as the weeks tick by, that’s what the focus is, if we get this right, you’re setting yourself up for some brilliant times in the future. But you have to do the ground work first, and you have to be smart about how you do it.

Let’s go get it!!!