What we are doing is working. So we take that and we just progress it slowly. The last training plan had an average weekly training load of around 950. So the logic is we push the training load here to 1000.

Pushing it up 50 points, which is the equivalent of 30 mins easy running or just an extra set of strides. So it’s not huge, but it’s smart. At any stage if you feel the training is EASY then we can reassess.

But long term, my ultimate goal as a coach is to find the right weekly training load for every client I work with. What is the maximum that runner can do, and not got injured. If you reach that point then you know you’ll maximise your potential.

I like Bewl 15 as a goal. Depending who turns up I think it’s a race you can be competitive in. Winning times in recent years have varied: 1:37 – 1:27 – 1:26 – 1:32. I think conditions probably play a part in why it’s fluctuated although those sub 90 mins were by some really strong runners. You’ve had the likes of Marshall Smith, James Baker, Simon Heath and Rhys Boorman all run this race in the past 4 years.

Somewhere around the 90 minute mark, depending on conditions would be an excellent time for yourself. A similar pace to what you achieved at the Forest of Dean. Hopefully come Bewl you’ll be fitter.

I like this plan because if you do get that England call up, a lot of the sessions you’ll do here will be helping towards that race and we can simply make a few tweaks to the plan post Bewl to get you in the best shape for that.

As I say, if it’s working don’t make many changes. 3 runs a week with the option of a 4th if you want to swap out a 4-5 miler for the Elliptical.

I’ve made a few tweaks to the S&C, introducing the barbell, adding Deadlifts as an extra exercise as well, so hopefully you make some further gains in this department.

You’ll notice the parkruns. I’m quite keen to push you out of your comfort zone a little and if picking the right venues I think these will aid your training. Some of the local ones I’ve done which I think you’ll enjoy are Bedgebury, Uckfield, Tunbridge Wells and Kingdom.

I’ve switched the runs from miles to time as it’s just much easier from a training load perspective. But on the plan you’ll see I’ve added the distance I would expect you to cover in that time, so you can simply plot a route using that info and I will include that on the dashboard.

Very excited to have this opportunity to keep working with you and hopefully continue to make gains. As I said on the Forest of Dean feedback if we’re smart, there’s no reasons why you can’t continue to improve for years to come, not just the next 18 months.

I’m on my 18th training plan, and I continue to get quicker despite dropping my mileage, and I honestly believe I can keep improving for another 12 plans if I stay injury free. That’s 4-5 years. I like the ratings and tend to agree you’re probably at about 80% potential right now, which is both great and exciting. Room for improvement.