I’ve kept this nice and clean for now with a consistent routine. If all goes to plan in a few months you’ll be back to efforts on a weekly basis and still doing the Wednesday Horntye run and Sunday long run.

There are 2 gym sessions in there which combine strength and cross training. There is the potential to do more if you wanted. But we just want to build gradually. Ignore the fact I’ve tweaked the pts for upper body stuff. You’ll still be doing the same, it’s just I came to the conclusion it’s not that beneficial for us as runners, at least not compared to doing specific leg exercises.

With flexibility being your lowest rating I have included a stretching routine. I pretty much do this most days to be fair but 3 times a week is a good start and should help with your mobility.

We are missing races but less just see how things progress as there is plenty of scope to add some events in or mix things up. It’s never that easy when you have someone coming back from injury as it’s tricky to plan too far ahead, but the plans are always flexible and we can add or take stuff off if need be, depending how things go.

Great to have you staying on the team though I’m really pleased that rather than just stop completely we maintained some decent fitness by using the gym whilst you recover. Hopefully all that work will set you up well to push on from here.