Training Plan 1 went rather well, didn’t it? Excellent work and congratulations on such a big improvement in your parkrun time. If we can stick to a similar formula whilst introducing more speed work, then I really feel that progress will continue.

That’s the main change with this plan, the addition of track. Everyone at Monday track sessions are great. So supportive. We are a club, it’s not a group of individuals doing their own thing, it’s a unit, so that’s something to always remember.

Plus, unless something untoward happens (touch wood it doesn’t), I’ll be there to support and offer encouragement. I really think if you can add track to your routine, you’ll make some big gains over the next 16 weeks.

We’ve pushed the training pts target up to an average of over 70 which is great. The number of runs stays the same.

We’ll continue with the strength work as we have, and look to make that slightly more challenging half way through the training plan. If it becomes too easy, then you can simply add some weights to some of the exercises. That will add to the difficulty level and ensure your strength continues to progress.

There will always be one easy run in the plan and that can be either Wednesday or Friday, depending how your work pans out.

parkrun is a constant throughout but I have added a little bit of variety. Turning up every single week and trying to run fast can be exhausting, so it’s good to mix it up with some variety in there.

Often the hardest thing, especially as we enter the winter months, is getting out that front door, but often once we do, our experience is much better than we could ever have hoped for and we return feeling rejuvenated and proud of our achievements.

Keep up the great work and I’m delighted to have you on the Team for another plan.

PS: I’ve updated the ratings to where I think your current level is, but if you do disagree feel free to edit them and let me know. Again it’s good to have that self reflection and be aware of your strengths and weaknesses.