22 week plan! This is epic. I’m loving this and really hoping it goes smoothly. The focus is London 10K in July and the Big Half in September. That’s why they’ll be plenty of tempo sessions in there to get used to running at your goal pace.

The pace you need to hit to achieve your targets is 8:40 for the 10K, 9:30 for the Half. So there be are some extra interval sessions to get used to running at that pace early in the plan. As the weeks progress the distance you run at goal pace increases.

All the time you’ll be doing an easy long run and an efforts. I’ve actually dropped the volume slightly from 4 runs per week to 7 runs per fortnight. I just feel that extra rest will help you be fresher for those key sessions and make it easier to hit your goal pace. We can always adapt this if we feel it’s not working.