Love the goal. I’m really excited about trying to help you achieve this and looking at your results of late I think it’s realistic. For me it’s a case of focusing on running at just under that goal pace once a week.

So if we can get you comfortable running 10 min milling on a regular basis, this will make that pace on race day feel comfortable. Combine that by slowly increasing your weekly mileage and long run with a speed session once every two weeks (can be parkrun or you can try the Tuesday sessions if you wanted?).

So either side of that there will be some easy runs. I’ve tried to create this plan based on the type of running I know you like. Hence why there really isn’t too much fast stuff in there. But that’s not to say your times won’t improve over the shorter distances as you’ll be training really well, week in week out.

If you do enter any other races, say a 10K. Then I can tweak the plan and add some specific 10k sessions in there. That’s easily done and the plan right now is just a guide.

I would like to include one S&C session. I know you said in the past you have problems with your shoulder, so we can leave the upper body stuff out, focuses on some leg exercises and core work. It’s very important to do these once a week to reduce the risk of injury. We can start off super easy.