Really pleased you are staying on as I know the best is most definitely yet to come. I feel like that 5k PB is coming soon and this plan will focus a bit more on half marathon pace. But that will only help your 5k as your endurance and ability to hold your speed in the last mile will improve.

I love numbers and they give a good representation of the training. So we keep things very similar accept we work a little bit hard. So the training pts target increases from 104 per week to 118 per week.

Some of my top runners are hitting 160+ so it shows whilst you are working at a decent level there is room to keep progressing with the training, beyond this plan.

The average number of runs increases slightly too from an average of 3.62 per week to 3.85. It’s this gradual progression which should see your fitness continue to improve.

But we also do it a way that is sensible, to reduce the risk of picking up any injuries or suffering from burnout.

We’ll be focusing on 3 types of paces here. You’ve got your intervals on Tuesday, your easy runs, which you’re now running at a better pace, and then the tempo runs.

Those tempo runs will help you improve your half marathon pace and also become more efficient running at that speed. Come HHM in March you will be so dialled in with that speed it will feel comfortable on race day and you’ll be well prepared to run your best half yet.

Keep up the great work Glenn. Hoping I will get back to running properly again soon and we’ll get the opportunity to run together at some stage.