As I said on the run I’m really determined to get the best out of you as I know the potential is there. If you do the sessions, the rewards will follow, of that I am sure. To be honest most of the time you don’t even need to work that hard. You just need to be consistent and put in the miles.

With this plan you’re going hit 40 miles per week which put you up there the top on the weekly leaderboard. I’ll be marathon training so I may pip you, but other than myself you’ll be doing more mileage than pretty much anyone else in the team which should be a nice confidence boost but also motivational factor.

Given some of the races are coming up quite fast we’ll make Folkestone the goal race as that gives us plenty of time to really make big gains in your fitness. It also means we can start off with a base training phase and build up the mileage without increasing the risk of getting injured.

With your work schedule it really doesn’t matter what days you do the sessions, the key being to try and have a day off between tough runs. So if you did a long run on a Sunday, you don’t want to be doing efforts or a tempo session on the Monday. I appreciate sometimes that’s not always possible but best to get into that routine if you can.

The first 6 weeks is about getting more easy miles in to get that aerobic base back to where you were pre Brighton. There’s just the one speed session in there, but combined with 2 S&C sessions and 2 lots of strides, you should still find your 5k and 10k times start to improve.

As the plan progresses if gets more specific with the last 6 really focusing on nailing down that half marathon pace. So you should toe the line on race day with some really good sessions under your belt and feeling strong.

Train with others where possible. I don’t mind if you do HR track, my efforts, HY efforts, HY long run, I just think it’s good for mental well being to run with others. Not all the time of course, I appreciate some head space and time to bang out the tunes is important too.

Confidence. Let’s work on that. The best part about working with me is the feedback. So use it at every opportunity. You don’t have to write much, but it’s very powerful if you’ve had a bad run and you’ve someone being positive back at you. It can make a big difference.

You’ve also rated yourself at 52% of your current potential. That’s exciting that you feel there is that much room for improvement. Let’s make sure come the end of this plan that score is much higher.