Welcome to the Team. Whilst you may not get to meet many of the team, what I can say is you’re now part of a group of 60 runners, who work hard, train smart and really care about their fitness. That in it’s own should inspire you to keep progressing from this point.

The plan I have created is based on the details you provided. I’ve started with 12 weeks and just 3 runs, but any given week you could swap a swim for an extra run.

As your ratings suggested your worst attributes were flexibility and speed I have included some stretching and speed work from the word go. The rest of the running and swimming to be fair should be done at a low heart rate. I do my easy runs now with just the time and Heart Rate on my watch ensuring I keep it at a comfortable pace to get the most benefit.

I’ve created a new S&C session, we can tweak certain exercises if you want to. Consistency is the key. You’ll be amazed at the gains you can make from doing those exercises twice a week and slowly adding to the weights.

As the plan moves through the 12 weeks, the speed session (doesn’t have to be done on a Friday by the way) will get progressively more challenging and the weekend long run, increasing in time. As a result the training points target creeps up.

To give you some perspective a decent marathon runner on my team (3:30 target) would be around 140, my hardest working client, chasing a sub 3 marathon next week has averaged 175 pts per week. But that’s at the highest level.

I’ve shared that with you because 110 for this plan is a cautious start but a sensible one and leaves plenty of room for progression beyond the 12 weeks. The more pts we earn, the fitter we should become, it’s that simple.

If you have any questions for me at this stage just ask, but delighted to have you on board and hoping I can help bring that consistency, but also that enjoyment back to your fitness routine.