The first part of this journey is a 16 week plan, starting as of Monday. The goal is to focus on getting you lighter and hence why I’ve not focused specifically on any time and this will allow more variation in the training. Once we get you to that goal weight, then we can really hone down on those targets you have set.

So that’s going to involve some commitment on your part in terms of diet. Just making sure you’re eating the right things and being sensible. Keep an eye on that weight and make slow progress as the plan unfolds.

So we’ll work on a 14 day rota now as I feel that allows more variation in the training and gives you the opportunity to reschedule things a bit more. That’s basically made up of 3 easy run, 1 efforts, 1 speed session, 1 long run, 2 tempos (1 around 10k pace and 1 at half marathon or marathon pace).

Tuesday evenings can be a regular, Sunday long run works if you want to get involved in that, and you can do you tempo on a Thursday or at the weekend, depending what works best for you.

Strength wise I’m happy if you want to carry on doing the Bexhill classes. From the sounds of it they help with accountability and will be good for that weight loss. Then you can combine that with just 1 S&C at home, which I’ve adding some variation too so every week isn’t the same (2 sessions alternating).

Stretching. Ideally everyday. I know that might be unrealistic but try and find a time of day that works for you. For me it’s just before I go to bed and it’s making a big difference with my flexibility and helping with injury prevention as well.

I’ve added a couple more races into the diary which I think will help. The Spring 5k and Alan Corke which are free Hastings Runners event. The Rye 10 is a favourite of mine given how challenging it is and I’ve put 1 parkrun in there for now.

These plans tend to fluctuate a lot from week to week depending on availability and progress so I wouldn’t worry too much about it now. If you said to me one week, I fancy a quick parkrun Saturday, we can change things up. It’s just a rough guide for me to work from when setting your sessions for the following fortnight.