Sometimes it’s about finding what works for you and then just adding to that slightly. I feel like have a really good routine with the track sessions on a Monday, the Wednesday easier run and then a longer run at the weekend.

All that is perfectly complimented with the excellent work are doing in the gym and I think we’ve found a really good balance to ensure that continues.

We don’t necessarily need to work any harder given you’ve just come of a marathon block but equally we want to ensure we don’t drop the points target as that could lead to regression, so the target is fractionally higher than the last plan.

The dilemma for me was then how can we increase the training, but without those long runs? Well I’ve tried to utilise your availability as best as possible, so the Wednesday easy runs will stretch up to 80 minutes and we’ll include strides in there. I’ve attached a spin workout to the Friday gym session and hopefully that will be achievable in the 90 mins you have.

Then as we get closer to the 10k races (I added a few more, but you don’t have to do them if you choose not to) there are some specific 10k sessions added to the training.

I have put some runs on the dates you said you were unavailable, albeit easy runs in the hope that will still be possible. But we can always skip them if need be. I just didn’t want you to see the plan and think “I told him I couldn’t do that date”, generally those dates are grey on the plan to signal you won’t be available as normal.

It’s another well constructed plan and I think if you can keep up the excellent consistency you will continue to progress and make further improvements with your running.