These are new since we last worked together and just a good one for me to pencil my thoughts and save it on the platform rather than it get lost on WhatsApp.

Firstly thank you for giving me this opportunity to work with you, it’s very exciting. The plan I have created follows a similar pattern to the one which worked well for you in the build up to the British Masters.

Most weeks are just 3 runs with the two X trainer and strength sessions. I’ve changed my approach slightly to creating plans by using “Training Load”. Each session in my library has a training load score, based on the volume and intensity.

What this ensures is the training is progressive and as the plan goes on, the sessions get more challenging. Most Tuesday’s there will be a speed session or tempo, that only switches 5 weeks before the race when those workouts will be more focused on goal pace.

Any given week if you wanted to join my group that is fine. If the session has a lower training load that the one in the plan, we can simply adjust the other two runs to ensure the training continues to be progressive.

Sundays will generally be long run day. I’ve included all the XC races (apart from November) and pencilled in the Canterbury 10 Miler for now. Sunday runs alternate between 2 hours easy (this is relative and I would suggest adding in hills to make these a bit more challenging) and a tempo based session.

Again those tempo based sessions will get progressively more challenging as the weeks tick by. I really like this plan. There are the recovery weeks in there too, strides once a week. I might also look to introduce some hill sprints in the 2nd half of the plan if you’re fighting fit.

As we approach the race what I’ll also do is take a closer look at the route so we can try and replicate that as often as possible in your training sessions and Sunday runs.

I like the ratings too as it shows you are running at a high level but you believe, which I do to, there is further room for improvement, which is very exciting.