I think you are a little harsh on yourself in terms of the ratings and I don’t think you realise just what a great runner you are. So that is a message I think is important to get across as we continue to work together. You have to factor in age grading when making that comparison and I think that’s a stat you should be focusing on. There’s no reason that cannot continue to improve.

In terms of the plan. If it ain’t broke, don’t fix it. So more of the same really. We do want to be progressive so a few changes. The introduction of strides (be careful at first). Alternatively running to and from Horntye would also make up those extra points and avoid the need for Strides, although they are still a great weapon in our training arsenal.

The S&C I have tweaked a touch to make it slightly more challenging. As we are diving straight into a new plan, my advice is we use one those weeks in May as a week off. You will be due to take one by then. So it seems a logical time to take one.

I’ve entered the main HR races including Pier to Pier. Now I know you didn’t mention this and at 16 miles it’s a step up from the half, but the training doesn’t really kick in until week 14 of this plan, so we don’t have to make a decision until that point. By then we’ll be better informed as to how you feel and whether you’d like to attempt it or not.

Intervals I have put every Thursday, where possible it might be worth trying to get to track or Tuesday evenings as you might be a little behind the others if the Thursday sessions are a little more gentle than mine. But it’s not essential. Finding a routine which works for you is the most important thing.

Any questions just ask. But I feel like we’ve found a nice schedule which is helping you stay injury free (touch wood), enjoy your running and make some progress. Keep up the great work Jan.