The return to running training plan! I think the most important thing here is to not be hard on yourself. Even when you are achieving stuff at the moment, like a full 5k, which was much better than 2 weeks earlier you are being harsh on yourself. Imagine if I said those things to you. You’d kick me out. So try not to say those things to yourself. It will make a big difference.

The plans make a steady return to action and hopefully at no point will you need to do any solo running. I’m sure once Walk to Run is over I can run with you on a Wednesday.

Monday’s you can do at track and parkrun, well, that needs no introduction.

I’ve also scheduled in 5 more Club Championship races, which gives you the chance of hitting your 8 for the year.

The idea being you slowly run a little bit more in those runs. Your longest run in the next 6 weeks though is 30 mins, so we just need to be patient.

I think doing the S&C sessions with me will help. By all means carry on doing some of your Dynamic Runner stuff, but I wouldn’t do both. It is possible to do too much.

I think long term there’s no need to be doing more than 10k. You never did that originally and your problems I’m sure did stem from the extra mileage and that Bewl run.

So we can learn from that going forward and hopefully get you injury free and stay that way for a long period of time. No falling over though please.

You can do this. Be strong. There are lots of people who can’t run at all. I know it’s hard when you see all the other Hastings Runners and Team Orange doing well, but they’re not the right people to compare yourself with at this moment of time.

I’m optimistic this training plan will go well and you can return to fitness and running well again. You got this.