So excited to have you on the Team. You seem like such a positive person and what you’ve already done with your fitness routine in recent months is great. I’m hoping I can help you improve your running and ultimately have a great day at the Brighton Trail Marathon.

The key to improving our running is consistency over a sustained period of time. One hard track session or one long run isn’t going to have much impact. But do them every week for 18 weeks and you’ll be surprised at the gains that can be made.

So it’s not a case of doing anything special, or hammering out massive mileage, we just need to progress gradually and your endurance will continue to improve.

When working with a new runner, the initial plan could end up looking completely different in 8 weeks time. That’s because the more I get to know you, your level, your availability, the type of runs you enjoy, the more likely I am to tweak the plan.

With that in mind paying too much attention to it right now isn’t important. For you, focusing on the weekly schedule and ticking off one session at a time is what will bring you improvements.

120pts is your weekly target across the plan. We start at 115, peak at 135 and have recovery weeks every 4th week. They ensure we absorb the recent training and are then ready to kick on and work that little bit harder in the next 3 week block.

The term “progressive overload” is the key. Doing a little bit more than we did before. Using my model that means accumulating more training points. With your constant feedback we can soon determine whether this is the right level for you.

But the plans I create are done with real precision. So even the difference between doing a 10 min WU and CD at track can determine whether we hit our weekly targets. And if we do, then you should improve.

I recently introduced what is called the 100% club. So each week if you hit 95-110% of your target training you will be listed in the 100% club on the PB Runner WhatsApp group. Something to aim for each week and I know some of the runners I work with have really embraced that idea.

So the plan. For now it’s track (I also take a Tuesday evening efforts session which is mainly my runners, 6:15-7:30pm, in Hastings, so that could always be an alternative if some weeks you cannot make track), an easy Wednesday run, and then a weekend long run.

I’ve tried to sneak a few parkruns in there as well. Hopefully as well as improving your endurance you might find your 5k times improve too. Which would be cool right?

There’s some room for flexibility with the strength work. Perhaps you might feel only 3 times a week is a drop off. But I think if you do two really good S&C session in the gym and one circuits class that’s still a strong week. If you want to do more, just let me know.

I’ve tweaked your legs sessions slightly to include some core exercises, and I think streamlining your upper body workouts into one is a good move. I understand some of those exercises are for personal change, so it might be best if you make the decision which exercises to lose and then I can double check. If you send that to me in the first few weeks of the plan I will get it added onto the dashboard.

The best thing about working with me is the feedback. I know sometimes it can be a chore. It’s entirely up to you how much you use it and what detail you go into. Some of the team tell me everything they do, even on their rest days, which I quite enjoy. But the key information for me is whether or not you completed that days training. If I know that I can tweak the plan if need be and the sooner I get that info the sooner we can potential make any necessary changes.

I think that’s everything. Any questions just ask. No question is too silly. I’ve heard them all before. Let’s do this!!

PS: I disagree with your self assessment scores. I want you to start this plan knowing that you are a strong runner, and hopefully can improve even more. But make sure you tell yourself that, cos I believe it, so should you.