So my approach is simple. We take the training pts average from the previous plan and we increase it slightly. The more pts you earn, the fitter you should become. And the idea for anyone that sticks with me long term, I keep making those small increments until finally we reach their full potential or they realise the training has reached it’s capacity.

But at 120pts for this new plan I feel like we still have plenty of room to increase that. Which is a good thing. I tend to train around the 150pts, but then I do have plenty of time on my side. Don’t ever be in a hurry to get there either, because trust me, the more pts you chase, the harder the training and the smaller the gains.

I’ve increased the S&C slightly as you did point out in the ratings that was one of your weaknesses. Adding in extra stretching too can help, especially if you do a lot of office work. I stretch for about 10-15 minutes every day to help with my back and other aches and pains.

The focus will be more on speed work. But most of that will be done at Tuesday efforts or parkrun. I’ve tried to include every parkrun that is pacers day as I believe that is much easier to run a quick time, albeit you’re likely to be stuck somewhere between the 20-21 for a while, but that’s ok.

The long run whilst it might seem like a grind, si still important, we want to ensure that whilst the speed increases we can maintain the endurance that you have, so most weeks will have a long run ranging from 90 mins – 120 mins.

It’s a well structured plan. 4 runs every week, 2 strength sessions, you can always combine the two to give yourself extra days off. But if you continue to hit the targets your times will continue to come down. For me you’re definitely a sub 20 runner, we just need to chip away to get there. It’s a nice milestone to reach as well.

Any questions just ask.