So this is a plan which takes us through to the end of the year (16 weeks) and has more of a speed element to it, with far more effort sessions and 5k & 10k races in than previously.

You’ve done bloody brilliant of late and that Barry Richards time was fantastic. Let’s just pause and celebrate that again for a moment and there have been times where that may have felt a long way off. Really well done. Proud of you for digging deep during a time you had a lot of shit to deal with.

I think what that success highlights is the important of the S&C, but also just the consistency on a week to week basis. If you keep plugging away I think you’ll make gains.

My challenge to you during this 16 week plan is to run your quickest 5k this year and perhaps even threaten your 5k PB near the end of the year. Obviously we’d need good conditions for that but I think it’s achievable.

Then long term we can potentially look to add in a bit more distance and perhaps focus on the spring half marathons. But for now, getting quicker and stronger will help you become a better all round runner for the years ahead. Exciting times ahead.

I’ve updated your ratings from the last plan. If you feel they are not quite accurate then you can change them using the button and form. Let me know if you do this so I can update the “Overall” score. But the point being I definitely think that since the start of the last training plan you’ve made some good gains, with still plenty of room for improvement too.

If you have any other goals you would like to achieve in this period then let me know.