So I’ve taken on board your desires to run 5 times a week and have 2 rest days. To achieve that we will need to combine S&C with rest days.

Anytime you feel niggly we can switch out the run for some cross training. So that’s always a good back up. Either 60 mins on the Elliptical or 30 on the Magic Stairs will replace a 60 min run.

I’m a little uncomfortable with the 5 runs, but if we do approach it carefully and use that cross training alternative I see no reason why it will be a problem.

Plus to get the plan under way it’s mainly easy aerobic work to build that base up again. Especially before the lactate testing as we want you to be fresh for that. I’ve taken that into account and given you the weekend rest before that and a light week.

Once we’ve done the testing it makes sense to do some threshold work, hence some 5 mile tempo runs, perhaps we can do more of these? Let’s see how it goes.

The main goal is the North Downs 30k, and I’ve put some big sessions in there to get you ready for that. These are sessions you won’t have done before having done so many half marathons. I think we can tweak your Marathon Pace depending how you progress.

Tuesday’s I’ve put in AC Track every other week. I really like this idea and running with stronger runners will do you the world of good.

Either side of that we’ve got some hill sessions which are crucial for the trail race, as well as a bit of speed work thrown in, but not much. We just want to make sure we don’t completely neglect those fast twitch muscle fibres. I like how Jake Barraclough jokes about the fact he doesn’t have a single fast twitch fibre, but we don’t want to ignore them.

I like this plan, in terms of pts, we are working just below that level when you picked up the groin niggle, but with the extra miles now likely to be banked I still think it’s not overdoing it.

If this goes to plan I think you’ll be in peak shape come the North Downs 30k.