I feel like the last plan went well. We got that 5K PB (according to Strava) and towards the end of that training plan you were consistently running good times at parkrun.

So really it’s a case of more of the same. Obviously the knee is an issue from what you said. If we need to swap out 1 session and use the bike instead that’s fine. But it’s about trying to then replicate the intensity so the training effects are the same. We can play that by ear.

In terms of your ratings from last time. How are we getting on with improvements to your recovery. So nutrition and sleep. When you are working so hard on your training (6 sessions a week) it would be naive to neglect the recovery as that’s when those key adaptations are happening.

Can we make that a priority during this plan? Committing to good sleep routine, even if sleep is broken. And perhaps trying a little harder with the diet. You might be surprised at the improvements you see as a result.

How about the stretching? I’ve added a routine to the dashboard now, similar to what I do most days and it’s certainly helped me. When we spend 8 hours at a desk, 10 minutes of stretching per day is very important.

I can change any of the stretches around if you want to. Just let me know on that front.

But really a case of more of the same. Hopefully you can continue to enjoy your running as the winter encroaches, it’s only cold if we don’t wear the right gear.

Always a pleasure to have you as part of the Team and I know the others members speak very highly of you when your name crops in conversation. Keep smashing it Su. Keep being amazing.