Definitely some caution here, with only 4 runs in the first 9 weeks of this plan. So that’s gives you plenty of rest and the chance to continue to get stronger.

Once we get into the latter stages we will sneak a 4th run in there, but hopefully by then the niggles will have improved.

The points target has increased from 110 per week to 112 per week. The last plan probably averaged around 100 in the end though due to the niggles, so you will be training harder this time, which should ensure you make some good progress.

I’ve put Paddock Wood in the plan, but you can always drop it nearer the time if you feel the fitness isn’t there.

It’s a similar structure to before. 1 speed session per week. That can be either Monday or Tuesday, they will both be worth the same points.

Wednesday will be your easy run with strides. These are sandwiched with the 2 S&C sessions which will keep the same for now.

Then at the weekend it will be either a long run or a half marathon session. The more we can practice goal pace, the better prepared you’ll be for those half marathons.

If you do want to do a track session on a Monday, then doing the weekend session on Saturday is the best option. That way you get sufficient rest. Doing some of those half marathon sessions on Saturdays is wise as they can be hard to get right in the long run group. Plus if you do them between 8am – 10am on the prom there are always loads of other runners around which can be motivating.

Or do what I do, if the wind is blowing more than 15mph just head to the safety of the park and do laps around the lower section. Easier to hit a consistent pace if you can avoid the wind on a blustery day.

Delighted to have you on board for a 3rd plan and hopefully those niggles settle down as I know we’ve not seen the best of you just yet.