Love the goal!! That parkrun PB has stood for way too long. I think that’s definitely achievable this year, especially with the plan I have created.

How do we get faster? We train faster. So I’ve made sure a lot of the track sessions you do on Mondays will be short reps so you can get used to running at a quicker pace.

I’ve put in a few fast parkruns as well. Then it’s a case of keeping the Thursday bimble and Sunday long run in the schedule, although Sunday’s will vary depending on the work load you’ve done in the build up.

Races I’ve included are the Spring 5K, Rye 10 and Hastings 5 Miler. Let me know if any of those are on dates you are not available, or if there are any extra races you want to include.

The pace we need to achieve is 8:25 per mile to hit that PB. So we’ll look to train faster than that on the track and I really believe that will be the main difference.

I’ve tweaked the home S&C slightly to make it a bit more challenging. But with ASPT every other week, you will continue to make gains in the strength department as well.

This looks like a well rounded plan though and if you can stay consistent I think you’ll get the result you seek. The Training Load has only increased slightly from 800 to 850.

I have increased the average runs per week from 2.875 – 3.5. That might seem like a big jump but you won’t have to do those horrible half marathon sessions that you and Sue were smashing out in the winter months. So I think it’s manageable, and the weeks you run 4 times, you won’t be doing ASPT.

Any questions just ask.