Really pleased you are keen to stay on. I know it’s been a bit of a struggle of late with illness and the holiday proving a distraction but hopefully we can get back into a more consistent routine with your running and get back to your best.

Mark is the best example of what consistency can achieve. You don’t have to run that often, or push too hard in sessions. You just need to be as consistent as possible, week in week out.

I appreciate your time is more limited, so it might be a case of having more flexibility from one week to the next. But ultimately 3 runs per week, combined with 1-2 strength sessions at home should see your times improving again.

The more weeks you complete intervals and the long run, the greater those improvements will be. That said I have allowed for some variation with quite a few Tuesday easy runs, for off road and then the odd parkrun.

I’ve put quite a few races in the plan for now but we can chop and change them as you please. I think being patient over the next 4 weeks will be important and you might find the 2 hours a struggle to begin with, but that’s ok, walk some if need be, we are always happy to loop back and support.

If the 2 hours is a little overwhelming at first we can drop to 90 minutes and build back up a bit more slowly.

I think the real goal of this plan is to build the fitness levels, to allow you to kick on over those winter months and be in the best shape of your life come the Spring, when all the good races come around. Races like the Pier to Pier and Hastings Half Marathon for example.