So the reason I got into coaching in the first place was to try and help people enjoy running as much as I do. I realised how important it can be for both physical and mental health. So my hope with yourself is that you will be running for the next 10-20 years. It doesn’t have to be marathons, or even half marathons, if this can be the start of you running consistently 3 times a week and enjoying this great hobby then that means a lot to me.

I have so much respect for you and it’s definitely fun having you around at the sessions and long runs, so even with your new rota, hopefully we can make it work where you can run with the group from time to time.

This plan is all about being cautious at first. Understanding that any gains are likely to happen further down the line, but they can only be achieved if we build your aerobic base and strengthen those key muscle groups to be able to avoid injury in the long run.

The plan only ever has 3 runs per week, which I feel is enough at this stage, combined with 1 S&C session. We can always introduce more mid-way through the plan if time allows. Hopefully in 4-6 weeks you’ll be up to 10k distance again.

Flexibility is the thing you’ve highlighted as your biggest weakness. It’s imperative we improve this and I’ve added a daily stretching routine to the dashboard. It’s been a game changer for me and up until doing this struggled daily with hip/glute pain. Touch would I’ve found the solution with my stretching so I cannot recommend it highly enough. Don’t fret if you do miss a day or two, I do from time to time, but just get back on track asap. I’ll keep checking in to make sure you are stretching.