So this block sees us through to the end of the year. It feels like an increase in workload but there’s very little difference in truth. We go from a target of 108pts per week in the first plan to 110 pts per week in this schedule.

The main difference is an increase in runs up to 3.67 per week. But that is mainly because I’ve put in quite a few easy long runs. I want to build your endurance so that you then have the option of the Pier to Pier in February.

It will also lay a really good foundation come the new year to focus on a goal time at a half marathon. Then we can drop the volume of runs slightly but increase the specificity of the sessions and do more goal paced miles.

Efforts once a week is important. It doesn’t have to be Tuesday evening. Track either day is a good alternative or you can do those sessions solo if need be. We just want to avoid the Sunday long run, Monday intervals because that’s when problems occur.

To get around that some of the team will do their long run on a Saturday instead of a Sunday, so that’s another option on the table. Every week can be different so there’s no need to overthink it.

There will always be a 60 min easy run with strides. Wednesday with the club is always a good option for that session if you can make it, as a lot of the team go each week. I appreciate it’s not as appealing now the dark evenings have rolled in.

Then at the weekend it does vary slightly. To keep you sharp I’ve put in a number of parkruns. Then the long run slowly builds in time, concluding with a 150 mins in the final week, which will put you a really good place for the Pier to Pier.

Consistency is what deliver results. It may look like a lot, but in comparison, myself and a few others on the team are smashing out 150+ pts per week, so that does show there is still room to push harder if you wanted to next year.

It’s all about finding the right balance for you though. My main goal is you enjoy your training and if you ever lose that we can look to adjust the plan accordingly.

Any questions or issues just ask. I’ve updated the ratings since the last plan, but feel free to tweak them if you feel they need changing at all.