Welcome back on the Team. A few things have changed. The dashboard may look a little different. Assessment are new. Plans are now created to training load, rather than miles, which I’ve found is far more effective and ensures the training is consistent and progressive.

Basically training load takes into account the distance or time you run and multiplies it by your effort level. For example 60 mins at RPE 3/10 = 180 Training Load. Where as a 60 min tempo run at RPE 6/10 would equate to 360.

Anyhow. 3 runs per week, pretty much. Your efforts, which will get progressively more challenging as the weeks roll around. The Sunday long run, and then the easy run which varies depending on how much we need to top up the training load.

What I would say is that coming into this your training load was quite low at 540. Week 1 of this plan we jump to 750 and come the end of the plan you will have averaged a training load of 900. So much higher than your current volume. But it’s what I feel is necessary to get your ready for London.

Given the step up, I would strongly advise focusing hard on recovery too. Eating well, your ice baths, stretching and as much sleep as you can. That will all play a crucial role in how this training plan goes. From your scores feedback it sounds like you are doing really well in this area which is particularly pleasing for me.

But I’m confident it will go well. Largely down to the fact you have still been doing a lot of running and have a few strong recent races under your belt, including the Bedgebury Half. So I’m hopeful the next few weeks, those long runs I have set will be manageable.

Ideally we would have liked a bit more time, hence the gradual increase in mileage, but I still think 16 weeks is plenty to have you well prepared on race day. Let’s do this.