Congratulations on achieving such a great result at London Landmarks. And of course that parkrun PB we ran today.

I think despite the foot problems you had, that was a very successful training block. I’m very excited about this next training plan.

I’ve taken it right through to Great South Run, which is a long time, 27 weeks, and so I’ve split it into two x 13 week blocks. The first section is mainly about speed work and improving your 5k and 10k times.

In the second half of the plan, the half marathon sessions are introduced and then in the last 8 weeks before HHM there’s a lot more hill work involved. So I think you’ll be primed and strong on the hills come race day.

I think it’s a clever well structured plan (I would say that), that will bring you further improvement. Your average weekly training load has increased from 894 to 931, so that shows the progressive overload we are looking to implement.

We’ve also gone from an average of 3.72 runs per week to 3.84. Again progression, but done gradually to reduce that risk of injury.

I think we’ll stick with a similar approach to S&C for now, getting those body weight exercises in when you can. The other thing which I highlight recommend is just trying to fit in 10 mins of stretching per day. This has worked wonders for me and I believe it’s one of the main reasons I’ve been so lucky with injuries.

If you have any questions just ask. In terms of the races, they are flexible, it’s entirely up to you if you want to do them or not, no pressure from me, they are more of a suggestion than a must.