I’ll be honest. I’m concerned. 14 weeks to go from the injury to an Ultra is a short space of time. But I’ve created the plan in a way I think it gives you the best chance of completing Bath 50 and Brighton Marathon.

To begin with we do need 4 shorter runs per week to slowly build that aerobic base back up. I would suggest ditching a gym session for the first few weeks, just to give your body that chance to adapt again. If you suddenly start hammering out 4 runs and 2-3 gym sessions you might break down fairly quickly. So I would say 1 gym session per week for the next 2 weeks to allow for the 4 runs.

Once we introduce efforts (still think this is important) in week 5, the runs drop to 3 a week. The quickest runner in the team, Steve Gates, only runs 3 times a week because he is injury prone and he continues to improve and achieve great things.

I think with you it’s a case of less is more in the middle part of this plan around these races. I say less, your training load (Miles x RPE) is higher than your last plan, so you should still improve, but because there are lots of long runs in there we need to make sure you get enough recovery.

The injuries. What can we do to prevent these? From a running perspective I think cadence is important. It might mean changing your form slightly and reducing your stride, but if you can do your easy runs at a slowish pace but with a decent cadence (165-170), you’ll put less pressure on the ankles.

What about the shoes? Are you getting the right support? Are you getting a good lockdown (fitted properly)? These are a few things that I’ve come across of late that might effect achilles.

Then there’s the stretching between runs, rolling a ball under the feet, those kind of things. Hopefully we can make improvements as we really need the ankles to behave to get enough miles in to have you prepared for those big races.

I’ve tweaked the ratings, but if you feel they are not quite right, feel free to edit them.