Your goals made me laugh. I think on a serious note though remember what you’ve said if there comes a time you start getting annoyed that sub 29 isn’t fast enough. Jax is at that point right now and I had to remind her only a few months ago she wasn’t even able to run.

You are definitely a much better runner than you give yourself credit for, but your low self assessment also reflects the potential for improvement which is a good thing.

The first plan we averaged 68pts per week. Using my model is simple. Earn more than 68pts per week going forward, you’ll get fitter. This plan actually has a target of 87pts per week. So if you execute this well we should theoretically see some decent gains.

There are some changes. I like the addition of the 3rd run. It’s an easy run which is good. So one speed session, 2 easy runs. Then we have the 4th cardio workout using the stairs and hopefully some bonus skipping thrown in.

I’ve removed a few exercises from the gym session to hopefully make that more manageable from a time perspective. Anything over 90 mins is too long.

To compensate for missing a gym session now, replaced by the Wednesday run. I have added a home workout. Now this isn’t essential to be honest, as even if we missed this but completed the rest of the training you’re still averaging 82pts per week, well ahead of schedule, but 1 strength workout generally maintains our level, 2 will see you progress, so if possible I think it’s a good idea.

There’s an app called Exerciser Timer, it’s free, you can create a session adding the exercises, time, and recoveries. Then when you do it, just hit play and follow the session, it’s great for accountability.

It does mean only 2 rest days though. Sorry.

Efforts, I don’t mind too much when you do these. I’ve included quite a few quick parkruns, but you will generally make more gains doing intervals as you can hit speeds you will struggle to in a continuous 5k. Whether you do track on Mondays or efforts with my lot, it doesn’t matter too much in truth. So long as we get that quality session in once a week.

Then it’s just consistency. The best running tip is “Keep showing up”. Individually the sessions don’t make much difference, but put together a string of 10, 20, even 30 weeks of training and special things start to happen.

Get this right and over the next 6 months or so this could be a really good journey for you. At times it will be tough, at times it will hurt, at times you might even just want to cry, but that’s what makes us proud of ourselves and there’s no better feeling than that. You got this 💪