So I’ve checked the dates. 12 weeks til the Great South, ideal for Plan 1. Then we could have a week off. Followed by another 12 weeks of building fitness, a week off, and then finally a third plan of 13 weeks up until London, when it gets tougher. So that’s the long term plan, a nice structure with breaks in between and building your fitness slowly.

So how does that translate to plan 1. Well as requested, 2 runs per week to start, although we do quickly need to hit 3, as 2 isn’t enough to progress. But from Week 1 we introduce some basic S&C (strength and conditioning) which can be done at home, in the garden, in front of the TV, with your favourite podcast. Whatever works well. Everyone should be doing S&C, not just runners, it’s fundamental for our every day movement so this is an excellent opportunity for you to introduce lifetime habits.

I’ll be honest, I was lazy with my S&C until I got injured but now I’m doing it more, I feel so much better, stronger than ever before.

The main focus in this plan is TWR on a Wednesday, long run on a Sunday. The fact you can already run for 2 hours is brilliant, but I’m aware that was a one off, and we need to be more consistent, week in week out. So we will slowly build up to 2 hours again, just to be reduce that risk of injury.

This plan is about getting you ready to run well at the Great South but also set you up to then really kick on with your running later in the year as you look to build that fitness for London Marathon.

What a wonderful opportunity to have and whilst it will be hard at times, that is what makes it more satisfying come the end. The journey is incredible. I’ve been on it, I loved it, and it’s why I got into coaching. I really hope you get to experience it like I did and I’M glad I have an opportunity to help the ride be smooth and enjoyable.