I think first and foremost we want to change your mindset. You are a strong runner. Did you know the average 5k time for FV40 is over 38 minutes. I just stumbled on your 28 minute parkrun. I realise that was a few years back but it’s a sign of your potential and showcases the fact you are way above average.

We have this tendency to compare ourselves with stronger runners. Don’t do that. Plus if you took the entire population and made a comparison, suddenly you’re in the top few %. Plus you should already be pleased with yourself for making this commitment to become a better runner and work with a coach. That’s a big step and shows you care about your fitness, which is great.

Always be honest in the feedback. I’ve probably heard it before, whether it be injury, health problems, female issues, honesty is the best approach and helps me make any necessary adjustments to your plan. It also gives me the opportunity to do my job to the best of my ability and offer the feedback that will lift you when you’re confidence is feeling low but also give you a ticking off if you do something not in the plan 😂

The plan to begin with is fairly basic and about introducing good habits. I believe 3 runs per week from the offset is beneficial as it gets you into that good routine straight from the word go. Each of the runs will be short at first. You can also run them at a very gentle pace. You’d be surprised at the pace some of the quick runners do their slower runs. My current 5K pace is around 6:30 per mile but I will run my easy runs between 8:30 – 9:00 per mile.

I’ll put up some pace guides on your dashboard to view. 5 weeks in I will gentle ease you into interval workouts, when you start to run a bit quicker but in shorter bursts. I’m hopeful come week 7 you’ll then be ready to join the team for intervals and run with your ASPT friends on a Thursday evening, suddenly that’s when the running should become more enjoyable.

I’ve scheduled in a few races which are free if you are a Hastings Runner. That’s entirely up to you whether you decide to join the club. Long term it gives you more opportunities to run with others including track sessions on a Monday, which I coach and Wednesday evening 60 minute runs which of a lot of the team use for the their easy runs.

I’ll also add that you’ll be amazed at what you can achieve over a period of 4-24 months, if you remain consistent with your running. It’s an incredible journey to experience and hopefully I can help you achieve your goals.