With training it’s important to progress gradually. So what we do is take the training points average from the last plan and increase them by 5. It basically means you’ll be working a little harder over the next 12 weeks than you were before.

This is the best way to progress, whilst all the time, limiting the risk of injury. The main difference between this plan and the last, is we do more interval work.

This will help increase your speed, your running efficiency and improve your overall fitness.

Tuesday evening with the Team is great if you can make it, but Monday at track is another possibility, with the third and least appealing option, a solo session on the treadmill.

Wednesday is for 60 mins and strides, whilst Thursday is generally your gym day. Then we save Sunday for the long run or a race. That’s the plan in a nutshell, but every week is flexible and we just tick off one session at a time.

So don’t be too worried about when and where you do the sessions, the more you tick off, the fitter you will be at the end of this training plan.

At the moment I have only put two races in the plan. The EOY 10 Miler is also a very popular race as there really isn’t a great deal going on at that time of year. So perhaps that is something we could consider.

The long runs will have more time added to them and as with the previous plan we’ll finish with a 150 minutes long run which will set you up nicely heading into the new year and turning the attention towards the Hastings Half Marathon again.

I’m really pleased that you want to stay on the team and if you continue to show up, complete the sessions then I think you might just be surprised at the progress you can make.

Any questions or issues just drop me a message. Let’s do this!!