Welcome back. So excited to have this opportunity to work with you again and see what is possible. I think this notion of must do “50 miles” is a little out dated and you’re better working to Training Load. Too many junk miles is going to achieve very little.

CLICK HERE TO READ MORE ABOUT TRAINING LOAD. Since I’ve made this switch I think my plans are so much better. More consistent from week to week but also progressive.

So to sum up, your training load coming into this plan in recent months was 1288 per week (based on my own system, will differ to what the smart watch tells you). But as before it’s the lack of consistency that was the issues. 2150-305-950-1760. As you can see real spikes from one week to the next.

So your plan will address that and ensure you don’t overload and risk injury, but equally ensure your training is progressive.

With an average now of 1315, that means you’ll be worker harder than anyone else on the team. So don’t fret if some weeks you fall below 50 miles, that’s because you are trainer smarter.

As your running journey continues and you venture back into ultra you would look to continue to increase this slowly.

The easy miles on the plan I don’t mind if you do from work and back. It makes sense to do that on occasions. Perhaps just mix it up as a good quality 6 mile run in the evening is probably more beneficial that the commute run.

I’ve tried to team you up with Steve Gates as often as possible. I’ve put 4 long runs in there that tie in with his training plan (**). I’ve also put a big half marathon session (*) in the same day as Sam Davies as I think you too could really help each smash that one out.

Overall it’s a mix of speed work, hills, threshold and half marathon paced sessions that should have you peaking come Hastings Half. I’m excited. Let’s do this.

PS: I’ve updated your ratings based on my own judgement, but feel free to tweak them if you see fit.