Going from a Marathon plan to a 5K PB plan is quite a switch up but hopefully that provides you with some nice variation in your training.

25:30 is your current parkrun PB which is 8:12 per mile. But given Hastings often comes up short, if you run 8:12 per mile you should comfortable hit the PB.

So 8:12 is the golden number and the pace we want to focus on when doing sessions. Once a week we want to run quicker than that pace. Can you make track Tuesday mornings? This would be an ideal location to do your speed work. Or join the group Tuesday evenings, but they won’t always be the right sessions for you.

Then once a week we want to do a 2nd speed session (Yikes), but at 8:12 per mile, or as close to as possible. So it becomes more comfortable, the more you do it.

A lot of the time we will use parkrun as the 2nd speed session, in fact 50% of the time, so you won’t always feel overwhelmed with the tough sessions.

Those 2 sessions are the key and they should make you a much better overall runner. They will be backed up with an easy run and a long run (max 14 miles), as we still want to maintain some of that endurance you have built up in recent months.

I think come the end of this plan the combination of the endurance work you’ve done and this speed work could set you up really nicely for next Spring and achieving some fantastic times across half marathon distance.

At the moment there are not any races in the schedule. Just shout if there are any you fancy and I can work them into the plan.