I think patience is key to begin with. I’ve created a 12 week plan which takes us into the new year and primarily focuses on getting your 5k and 10k times back down.

But it will also lay down the foundations for both the Brighton Half and then again the marathon in April.

I’ve tried to keep it relatively simple at first and the first 4 weeks should feel relatively comfortable. But then it will slowly start to ramp up and hopefully come the end of the year we’ll have you smashing out 23:?? for parkrun again.

Obviously we are coming into the tougher months weather wise so it’s important to embrace that and simply dress appropriately. It’s only cold if we don’t wear the right gear. So plan ahead.

But you’ve already proven that you can make big gains by training smart so it’s just a case of more of the same in this plan and then into the new year we’ll be ramping up the mileage.

I’m excited to have you back on the team though and looking forward to helping you get back to your best and possibly improve further.

There is a £15 re joining fee just to cover my time spent going over the training you’ve been doing since you were last on the team. Then it’s just £25 per month. All the time you stay on the team there won’t be any additional costs, so a marathon plan in the new year is now included in the monthly subscription, just makes it much easier from a payment point of view.

Any questions just ask. I’ve updated your ratings, but feel free to edit them if you feel they are not quite correct.