The ratings are really important. The three areas you scored yourself lowly in the areas that we need to pay more attention to as we get older. In our 30s and early 40s we can probably get away with just running more miles. But the older we get the more important strength, flexibility and recovery become, mainly to ensure we stay injury free.

I know time is limited for you and I’ve tried to factor that in with the midweek sessions, making sure they are all around the 60 minute mark. It allows for a good routine as well. The S&C I’ve scheduled in at the moment for Monday & Friday but if you wanted extra time off you could do it after returning from or before a run.

If your desk bound 8 hours a day stretching takes on an even more significant role, especially for longevity and future health. 10 minutes a day can at times feel like a grind, but it can also be a game changer. I do mine just before I go to bed and I believe that’s the sole reason I’m able to run injury free. If you miss a day or two it’s not a big deal, but doing it as often as possible will help. There’s a tab on the spreadsheet with a very basic 10 minute stretching routine. We can always adjust it if there are stretches there you don’t like or you want to make it more challenging.