Welcome to the Team Sam. I’m very excited to start working with you and congratulations on your recent 5k times. I remember when we were running quite close together, now I’m lucky if I can make you out in the distance.

What this plan will offer is much more variety in your training. So rather than keep doing the same 10k route on a regular basis you want more variation in your sessions. The speed work is great. You can do that either Monday at track or Tuesday with my group. It doesn’t make much difference in truth.

Then we want to work on the endurance by having a slow long run each week. Sunday is the day most people do this, but that is flexible, depending what works best for you. It’s important to do these at a nice easy effort/pace.

Then there will be a tempo based run which will focus on your 10k speed/endurance. The technical term is lactate threshold which basically means we improve your fitness so you can then run for quicker and longer before the legs start to fatigue. Ideal for 10k races.

I think adding in one basic strength session to begin with is a good idea. Just to get into good habits. You’re probably doing a lot of strength stuff with your job as well, but having running specific movements will help. We’ll start off very light and basic and add to it gradually.