Welcome to the Team. I’m normally a modest fella but I really like this plan. I’ve taken on everything you’ve said about availability, number of runs, rest days, etc and feel like this should work really well with your schedule.

Runs per week? 3. We start off relatively comfortable with mainly easy pace but I’m creative with my plans so can’t just send you out there to run at one pace all the time, so there will be a couple of sessions within the first 4 weeks, although the main focus, as you put, is “build that base”.

I don’t know how you are set for Tuesday evenings 6:15 – 7:30pm but I do an effort session each week and if we can include them in the training you will see some significant improvements. If the timing is off they can be done solo if need be.

In terms of the S&C, for now I’ve set two sessions which can be done at home. If you do have gym access let me know. But the reason for the home sessions were simply due to your availability. You can get the same done in 30 mins at home that would probably take 60-90 mins in the gym when you include travel and faffing etc.

What I would say at this juncture is all plans are created with the information I currently have. As the weeks tick by and I get to know you better and what works, the plan will change. That in my eyes is what any good coach should do. You might find come week 8 it’s completely different to how it looks right now.

But we’ve got the fundamentals in place to really make improvements. And based on your recent Strava activity, the 2:02 at HHM was a really good time, if you are able to fit in this type of training between now and next year, you’re looking at closer to 1:50 in my judgement. Aim high right?

The pts? They basically mean how difficult a session is and are calculated on the time or distance you run multiplied by effort level (RPE). It allows me to create a really precise plan, almost to the exact minute. In the weeks building up to HHM for example you were accumulating 70-85 points in your good weeks. To make progress we simple increase that target, it’s simple. I have a chap in his mid 60s now who averages around 125pts per week, and recently ran a sub 3:30 marathon and sub 20 5K. He’s pretty good though to be fair. My top runners will average 140+ pts per week. So it gives you an idea of the scope to train harder, if you ever wanted to of course.

Any questions, just ask. Excited to have you on the Team, they really are a great bunch.

If at any point you want to add in any races, we can easily fit them into the plan.