Welcome to the Team. I think you’re going to love it and hopefully make the gains you are seeking. First and foremost we just need to pinpoint any weaknesses you feel you may have so we don’t neglect them. If you give yourself a rating in each field above I can then look to use that information to shape your training plan.

I think the first 4 weeks of the plan will give me time to spot any other weaknesses or where you can improve. So well keep you at 3 runs per week for now and look to slowly build that up across the 16 weeks.

My plans are always flexible and rarely do they stay the same. Some runners progress quicker than expected, others pick up injuries or illnesses. So at the moment it’s just a guide to set sessions from.