Welcome to the Team. You now gets pts for every run you do. That’s exciting right?

The schedule will have a familiar feel to it with PB Efforts on a Tuesday, Kev’s run on a Wednesday, and the Sunday long run.

The one session we need to switch to make improvements is Steve’s run on a Friday. I appreciate it’s a nice group to run with by ultimately that is the one which will hold you back.

Instead the runs you have been doing from parkrun to Bexhill toilets would be a great switch up and these ones we would want to push the pace a little.

How well you are at executing these sessions we will see. But hopefully with practice you will get a better understanding and feeling of what pace to be running at. These sessions will really help you improve both your 10k and half marathon times.

The Tuesday speed will help with your 5K times. I’ve also added some strength and conditioning you can try at home. See how you get on. Click on any of the exercises to see how to do them.

If you need more assistance from me, just ask.