Welcome back to the Team. I hope you like the small changes. The most recent being the switch to Training Load rather than simply distance when creating plans. Training Load is RPE x Time/Distance. So it factors in how hard you are working for each run, rather than just how far you are running.

This has allowed me to make training plans more consistent from one week to the next but also ensure they continue to remain progressive.

I’ve taken what worked well for you last time in the build up to Brighton and replicated that with a bit more variety in the training.

It’s great that you have kept up with the strength work, hopefully the session I have set is achievable, if not we can tweak it slightly.

To summarize, most weeks will be 3 runs per week with 2 x S&C. This works for some of my best runners, including the quickest on the team Steve Gates. It means we can do quality sessions and get enough recovery in between.

With only 16 weeks until London as well we have no time to mess around so progress will be fairly swift, especially in terms of the long run.

Efforts are always a key part of any plan but in the early weeks I do respect the fact you might want to keep that effort level under control. On a serious note, if you do ever have concerns, a heart rate monitor would be a good investment. RPE or effort level is always hard to judge, so doing it my heart rate will tell you exactly how close to your limits you are. If you can join the group then that would be awesome.

I’ve included the Pier to Pier, let me know if you don’t want to do that. Then Paddock Wood and Hastings Half as the other two races before London.

I’ve tried to squeeze a couple of fast parkruns in there too but it’s tricky with the Sunday long run always being key.

I really like this training plan though and if all goes well I think a PB is definitely achievable around the streets of London Village, but hopefully, more importantly, it means you can enjoy, what should be, a brilliant day out.