I’ve got a lot of admiration for you. It must be tough at times when others are making quick progress but your opportunities are limited due to lack of availability.

But the fact you’ve stuck with it, completed 4 training plans and are now seeing the benefits makes me very happy.

This next plan takes us up to Hastings Half Marathon but it would also be great if we can sneak in a cheeky 5K PB in the process, given how close you are.

To do that I think we just need to work on that speed a bit more often, so I’ve put in 5 track sessions in the first 9 weeks, including 3 of the first 4 weeks. Across the plan there’s still as many ASPT session as track. I know you enjoy them and I don’t want to take them out.

The rest is very similar. Wednesday S&C. Thursday Bimble. Saturday will be slightly different each week, mainly an easy parkrun with the odd quicker one thrown in.

Then Sunday will be saved for the long run, which will also include some of those half marathon session you and Sue used to enjoy so much. To be fair there is only 3 of them across 12 weeks so it’s not too bad.

I’ve added in a couple of additional races that I think might benefit you. The Barry Richards 10K and the Battle 10K. They are not essential, but I think you’d enjoy them.

Keep doing what you are doing and I think you will continue to make improvements.

Thank you for your continued support, it’s great having you on the Team 🍊👊