Congratulations on London. A 35 minute PB is madness!! Such a brilliant performance and in tough conditions too.

I feel like the determination is still there to keep improving and with that in mind the training load is a tad higher than the previous plan.

It also keeps in your routine which has been working so well. Easy runs Monday & Wednesday, intervals Tuesday and then the Sunday long run. I’ve put in a few parkruns and there is always room for more.

But it’s a very good plan and ultimately keeps the training consistent, without ever pushing too hard in any given week.

Don’t be afraid to slow down on your easy runs. The reason I say that, is more physiological adaptations will occur at lower heart rate zones. So if you went out and did a 9+ min milling 60 min run, it’s likely to have more benefits for your fitness than a 60 minute run at 8 minute milling. Hence why you see all this “run slower, to get faster” on socials. Something to bear in mind, especially on the Sunday “easy” long runs.

There’s not much else for me to add here. I think if you work hard in the Tuesday sessions and keep the consistency in the rest of the week, then I definitely think you will continue to get faster. Obviously the margins now get smaller, but a PB is a PB. I’m working super hard right now to try and knock even a second off my 10k PB 😂

But keep up the great work and delighted you want to stay on the Team. It’s definitely a more positive group with you involved.