So my plans are simple. Work a little bit harder than the last plan. That’s “progressive overload” and should ensure you get fitter, faster and stronger. But how do we track that? Training points of course.

The target in your last plan was 100, you averaged 93, so well over 90% which is great. This plan has a target of 103 and anything over 95 average should see you progress further.

Most weeks will involve one speed session, a hilly easy run and a long run. Along with your strength work. I know you asked about strength classes. One which springs to mind is Born Ready Fitness in Battle. Chris Hawkes who I have had a few dealings with and really respect him as a PT. Claire Thomas goes to a lot of his sessions and has been for years.

Wednesday evenings, 6:30-7:30 at Battle Sports Centre so should fit into your availability? Also pretty close to home. I think if you buy in advance you can get it for £5 per session which seems fair enough. Something to consider perhaps.

I’ve put a few races into the plan including the Alan Corke so not sure if that’s a possibility on one of your busy days. I left out the handicap race purely as that’s the same week as Out of Blue and you probably wouldn’t want to race them both hard.

The Barry Richards 10k would be the race to focus on and the training really builds towards that. Some of the sessions you may have to do solo, depends what Michelle does after her ultra but perhaps I may be able to team you up all being well.

We do have 3 rest days most weeks, so the potential for something extra like a swim, if you have the time and that would boost the points further.

I think if you can average 100pts for this plan then I think you’ll be running even better and that 10k PB will be yours. The 5K one is pretty spicy and I wouldn’t be in a hurry to chase that, but that’s not to say it’s off the cards in the future.

So pleased you want to carry on and let’s keep smashing out the training and getting fitter, faster and stronger.