I understand your frustration. I’m frustrated myself that I haven’t yet been able to help you make those improvements. But as I’ve said in recent weeks I think you are close.

What I would say over the next 8 weeks is be patient. We don’t need to be smashing out our goal pace and running our best in these next 2 months. What we need to do is keep showing up and be consistent. It’s something I’m having to tell myself right now as my pace is way off where I need to it to be after a few weeks off.

We want to peak in those final 3 weeks of the plan when Paddock Wood and Hastings Half Marathon roll around. What I also think is that it gives you a break from chasing times.

parkrun is there a few times over the holidays as a replacement efforts session. But not for chasing times. I’ve put 3 quick parkruns late in the plan as hopefully that is when you’ll be at your peak.

So the first 9 weeks of this are just laying the foundations and it is important. I know the odd missed session is inevitable but the response to those is to try and then squeeze them in later in the week.

I’ve changed my approach to creating plans which I think is much much better. It’s done to Training Load rather than miles. To put it simply Training Load = Time or Distance x RPE. So it’s not always about running more miles.

Your average weekly training load for the last plan was 922. This training plan has an average weekly training load of 1042. An extra 100pts is equal to an additional 30 mins easy per week, so it’s not a huge jump up, but it highlights that the training is progressive.

It also ensures the plan is more consistent and allows extra recovery from demanding races like the Pier to Pier. In terms of the schedule it has a similar feel to it. Monday ASPT, Tuesday efforts, Thursday bimble, Saturday parkrun, Sunday long run or half marathon session. If you need extra recovery, the session to ditch would always be the home S&C workout.

I think strength is a strong point for you, so missing that 2nd S&C session will have less effect on your goal than say a speed session.

Is there anything else that could be holding you back that you could do differently? Sleep and nutrition are the two main factors that alongside our training effect our performance. So if there are ways you can make improvements there, that would something to consider or discuss.

But I delighted you are back. You feel like an integral part of this team and I’m really pumped to try and help you achieve a half marathon PB at Paddock Wood in March.