I can’t wait for Chester. It’s so call we are all doing the same race. I can see it now. Enjoying a post run lunch together with our medals on full display. All we need to do now is train for it.

The key for you is fuelling. I know it’s a big issue, but I think if you continue to experiment in training you might find a solution.

If we do the same on race day (no fuelling), the outcome will be the same as before and you will struggle in the last 10k. That’s not to say it’s a bad result, it’s not. But get that fuelling right and a sub 4 might be a a possibility, or certainly an improvement on your time from before.

Obviously with that comes the risk that the stomach does misbehave, but we all want to try and get quicker right? So it’s worth the gamble. If it does goes wrong, you’ve still got that fantastic time from Goodwood and the place in London next year.

The plan is similar to before. Track or efforts once a week and then the long run. That will slowly increase over the weeks, the longest being 3 hours. I think that will be enough given your fitness.

I’ve also put 4 marathon sessions in where you focus on running that 5:41 per km pace. There will be pacers at Chester, which you didn’t have at Goodwood, so that should help.

Any questions just ask, but keep doing what you are doing. Those S&C sessions are important too. So keep doing them and it will reduce the risk of injury.

Roll on Chester. It’s going to be brilliant.