This is a thing of beauty. It’s ambitious. But I think it ties in with your determination to keep improving and push yourself that little bit harder. 5 runs per week, most weeks, which is why I’ll drop the S&C to 1 session. We can always add in a 2nd one again over the winter months when the desire to get outdoors will be lower.

Tuesdays – Group Session
Wednesday – Nice easy run between 25 – 40 mins. Just a recovery really and won’t do much harm if you miss one of these.
Thursday – a 10k session evolving into half marathon sessions as we approach the Bexhill Half in November.
Friday – S&C
Saturday – parkrun, most weeks likely to be easy (24 – 25 mins), and then every 4th – 5th week have a crack at a quick time. If the weather is particular good one week we can ditch a Tuesday session for a fast parkrun attempt.
Sunday – long run and different longer sessions. Also quite a few races in there too.

Weekly volume is between 50-60km which is a step up too. 75% of the volume will be done at easy effort, which is always advised.

I’ve included the Barry Richards 10k on Thursday 8th of August. It’s a HR club only race in Bexhill, almost dead flat. I’ve had my 10k PB there 4 times in the past.

Any questions just ask. If you feel there are areas of weaknesses that need more work, eg flexibility or strength then I can tweak it slightly, perhaps ditch the Wednesday run for a 2nd S&C, but I get the impression you’d rather run. I stretch 10 mins most days now and that helps me.

I think this training plan is a really good building block and can take you to the next level. Albeit any improvements now will be smaller margins.