I’m very excited. What I’ve done is keep in the sessions you enjoy. That’s Wednesday evening and parkrun. Every single week. These seem important to you and I don’t want to take that away. But what we can do is add some variety to parkrun so you’ve not running fast all the time.

I’ve put pacing duties in there for every third week as well. I think the focus is on improving endurance and doing lots of sessions quicker than you current 5k pace. So that’s why I’ve put Tuesdays in there alternate weeks to focus on the shorter reps, more speed work. You’re always welcome to come along more often if you want but that will just mean tweaking the schedule.

I’ve put in some long runs too to work on the endurance but again you don’t want to be long running every Sunday as that would interfere with your other sessions. We might find progress is quick and there’s an option of increasing to 4 runs per week, but obviously with that comes an increase risk of injury which is always my concern so to begin with we shall take it steady.

I’ve added in just 1 S&C to begin with. From your ratings this is a key area to work on. I think it’s hard to understate the important of this going forward, especially at your age. If you get this right now you could be park running for the next 20+ years, ignore the S&C and your running days could be far more limited. It’s so important. But for now once a week is fine and we’ll slowly add to the reps to make you stronger.

Stretching should be done as often as possible. Ideally daily so I will always leave a stretching routine on the dashboard so you can access the exercises. For help with any exercise just click on the name and it will redirect you to a tutorial.