This plan is big. But it matches your ambition which I love. To be honest the only person working harder in terms of training load will be Kieran, and he doesn’t have kids to worry about.

4 runs per week is enough in my book, if we focus on quality over quantity. With 2 S&C sessions per week, that only means 1 rest day. Which is important.

I’ve included all the XC races, the Pier to Pier, Hastings Half Marathon and a rough date for a spring Full Marathon.

Given you like to attend track, the sessions don’t have to match the plan, but now I’m working to training load, rather than simply miles, if you do an easier session one week, we can quickly make up for that by tweaking the next run.

What this ensures is both consistency, but more importantly progression in your training. I think patience is the most important asset for you during this block. That will lead to much more consistency in the training.

There’s been a tendency to push too hard, get injured, rest, push too hard and ultimately repeat that cycle. Despite this you’ve still be running well and making gains which is great, and to me that highlights your huge potential. We just need to harness that in the right way, by being smart and trusting the plan.

In terms of the plan, it’s designed now to get progressively more challenging as the weeks tick by and the sessions will get more demanding. So if you feel a level of comfort in the early weeks, don’t let that frustrate you, in fact enjoy it, because if all goes well you’ll be craving those easy sessions later in the plan.

Very excited to see what results will materialize come the end of this plan. I also appreciate the need to be flexible with work, but again, the new training load approach should help.

I tweaked the ratings slightly based on the last assessment but feel free to edit them if you believe they are slightly off your current levels.