I like this plan. It feel likes there is some real symmetry in there. I’ve put in all the Rye races, and also a parkrun every month, hopefully pacers day if my calendar is correct, which will be a great chance to run with the 20 minute pacer at first and who knows, come the end of the plan, perhaps even the 19.

BRT Wednesdays? Love that idea. I think its really important for social connections we all have a session like this and I totally understand that the logistics suit you better. I used to include it every week in Jack Matthews plans and was impressed with the sessions they put on.

All I would do is wait until you’ve done the session and if it’s short or way over the target I can then adjust the plan for that week to compensate. But really encourage you to do this. The only week I left it out is the first week because I want to make sure you ease back into it post London.

I’ve dropped the S&C to one session per week but added some stretches as well, given flexibility was your weakest attribute on your ratings.

Thursdays and one of the weekend days will give you 2 days rest each week. There will always be 2 easy runs and 2 tough sessions. We really do get the most benefit from keeping those easy runs at a low heart rate and then pushing ourselves during the sessions. Two quite opposite extremes but that will deliver the best results.

I like this plan across the summer months, you’re going to feel like you’re working hard in those sessions, but hopefully be able to enjoy some easy miles too.

Let’s take your running to another level!!