So based on your ratings, flexibility and speed are the two key elements we need to focus on. To do this I recommended a 10-15 minute stretching routine daily. No I appreciate from my experience that’s unlikely, but if you end up doing it 4-5 times a week that will help you make some big gains in that area.

In terms of speed, every other week there will be a 2nd set of strides. A quick and easy way to improve your speed. I’ve created some 10k specific sessions in the first 7 weeks of the plan.

Whilst a bit sooner than I would have liked I think Folkestone 10k would be a perfect opportunity to have a crack at that PB. Then if it doesn’t quite happen we can look to have another attempt later in the summer. But in terms of the race, route and PB potential that looks the obvious choice.

There are quite a few good HR races around that time of year which I’ve crammed into the plan and reduced the training. So it’s a case of getting your sharp for the first 7 weeks and then a bit of a lighter training load during those race weeks, so you get the recovery you need.

Plans will always evolve, but I like the basis here and think come the end you’ll be quicker and more flexible and hopefully have bagged that 10k PB, or at least gained the fitness required to smash it later in the summer.

In terms of routine. Tuesday evening efforts is a regular. Wednesday with Horntye, the Sunday long run and then on the Friday’s trying to do the 10k tempo. As always those can be switched around depending on your availability.