So how to my plans work? Simple really. As we get fitter, our bodies become capable of more. So how does the training change? It gets tougher.

But only a little bit at a time. So we go from averaging 88pts per week in the last plan and running 2.92 times per week, to 100pts and 3.25 runs every Monday – Friday.

How do we run 2.92 times per week? It’s an average across the whole plan.

The more points we earn each week, the fitter and faster we become. So it’s good to break into that 100 average for the first time.

How do we get to 100 though? Well Monday’s track sessions will get tougher and the weekend long runs get longer. It’s really that simple.

In the middle of the week we have the easy run & strides, and your S&C session.

In terms of races we have Newhaven 10k on the 18th January, Hastings Half Marathon (the goal race) and then the Spring 5K.

If you can do your long runs on Saturday’s and rest on Sundays that would definitely be a big advantage. This means you can be fresh for track on Mondays to smash out those 2:38 laps and under.

Keep doing what you are doing, but more importantly, keep being you. The local running community is a better place for having you around.