I really like this plan. It’s progressive from the last in that the training load is slightly higher, so naturally you should see the gains in your fitness as a result.

Plus I’ve added in a 2nd S&C session which I think will make a big difference. Those doing 2 strength sessions a week have really noticed the difference.

I listened to a great podcast the other day that said the strength work we do today is for ourselves in 5 years time. So imagine where you want to be in 5 years and use that as motivation to get the sessions done now.

Almost see your future self as a different person and love them and look out for them by doing the work now. That’s good right?

In terms of the running, I’ve got all the races in there that you suggested. There are a few long runs at the start of the plan and that’s purely to maintain your endurance for the Rye 10 which is a tough race.

But after that the focus is on the shorter distances and the challenge I would like to lay down here is to go sub 28 for 5K. I think that’s a good goal to have, realistic and certainly achievable.

I’d like to think you could even get close to 27:30.

There are actually 6 5Ks in the plan including parkrun so plenty of opportunities to try and achieve this goal.

It just comes down to consistency at the end of the day and that desire to want to get fitter and be that person you strive to be in the future. You’re determined and a much better runner than you give yourself credit for, so I know you can do this.