Looking back at the previous plan (before the mini Autumn plan) you certainly smashed those goals with new PBs over 5k and 10k. Now attention turns to what was the long term goal, a new half marathon personal best.

I’ve changed the way I create training plans and I’m delighted with the result. I really feel like it has taken the plans to a new level. CLICK HERE TO READ MORE ABOUT TRAINING LOAD.

What this approach has allowed me to do with you is increase your training load from the previous schedule but without increasing the number of runs per week. So this plan has an average of 3.17 runs per week.

Given your availability I think this is ideal. It’s a pretty simple approach with intervals, an easy 60 minute run and then a long run or half marathon session.

What I have also done is allocate you the same half marathon sessions as Lindsey and Andy. I appreciate Sunday’s won’t always be an option for you, but hopefully this will allow you to do the tougher sessions with one of those, or both.

If this plan goes well and the glute behaves itself I can see you running a new PB at Paddock Wood in March. Hopefully it will be another great day for the team.

I’ve updated your ratings which show a significant overall improvement since we started Plan 2. If you don’t quite agree with any of the ratings then feel free to tweak them, but don’t be hard on yourself.