What’s different? In terms of the running, not a great deal. As the plan progresses the interval sessions will become more focused towards marathon pace, but for now we will stick with the speed work as that’s going well.

Looking at the ratings we can certainly improve strength and flexibility. How do we do this? I’ve included some warm up drills to do before each run (at the bottom of the dashboard). I’ve also included a stretching routine you can do daily. This has really helped me with my own running.

I’ve also plan to add a 2nd S&C session in about 6 weeks time to ensure you get stronger and don’t get injured when you start running more miles.