I’m excited. Looking back at what you’ve been doing and the times you are still clocking I think there is a real room for improvement.

Decent effort there at Sloughbottom by the way which took me by surprise after you said you were living in Bogota. I did Sloughbottom a few months back, hence why it stood out.

The biggest mistake you’ve been making is doing most of your runs at the wrong pace. Somewhere between half marathon – marathon pace.

It’s widely published that adaptations will occur in Zone 2 (easy running) or when you run faster than race pace. Both of which have been missing from your training.

So that’s where we start really. The sessions will either be 5k or 10k (quicker than half marathon) or at an easy pace (over 5 mins per km). You might find it tricky at first to slow down, but it will bring it’s benefits, including leaving you fresh for the big sessions.

The closer we get to Bogota the more half marathon work we do and the bigger the sessions get. Hopefully the initial training load is ok? You’ve done 940 weekly average in the past 4 weeks so this is a little jump up to 1100. But as I say, if you slow down that pace on the easy runs you should be fine.

Judging by your Strava it looks like you have decent access to a track or park, which will be ideal for the sessions. You want somewhere away from traffic or distractions so you push hard and complete the reps without crossing roads or running into people.

Given the increase in volume I have left strength work out for now. You don’t want to start adding too much in one go. So my advice instead would be find yourself a 10 minute stretching routine you can do each day. It’s worked wonders for me. You can include some Yoga stretches like Cat Cow and Child Pose. There is a tab on the training plan sheet which lists some good stretches and they should link to a tutorial video.

I’ve left Wednesday free for football, but as I say each week is flexible and I will message you on a Monday to check in and see how you are set.

The following weeks sessions will be on your dashboard by Saturday. I’ve actually put next weeks sessions into this weeks calendar just so you can see how it works, but I’ll move them over for next week, I would suggest just getting some easy runs in this week so you fresh for Monday.

Any questions just ask. But I like this plan and I’m confident based on what you have been doing that we will see some good gains. My only concern is the increase in training over the first two weeks, so if you do find it a struggle at first we can reign it in a little, but that’s where the constant feedback can help.