Great to have you back. I’ve tried to approach the early weeks with caution and if the achilles starts playing up then we can ease back a little.

This plan is all about just getting that fitness back so a lot of the runs you like. There will always be a Tuesday session, you can join the group most weeks if you want, but I’ve only really put the hill sessions in for you.

I’m not sure smashing out the shorter reps is that beneficial to you, and so I’ve put in some solo sessions you can do also. If you find the training a bit monotonous at any stage just let me know and I can add some more tempo runs in where you can push the pace a little along the seafront, whilst the trails are pretty much out of the question in midweek.

For that reason I’ve always stacked two runs into the weekend, so hopefully you can do the majority of your training during the daylight hours.

The time on feet will slowly increase over the weekend, with a few tasty back to back runs.

I think as much as you hate the S&C, long term it really is important, there’s only one in there a week. I’ve learned with my own injury how much strain running puts on the body compared to other forms of exercise, like the bike or the cross training.

So if you do have any issues, there is the option to introduce that form of training as well. I’m looking to hit 130 training points this week and I’m only running for 30 minutes.

I’m not a fan of the gyms myself but the new ones in town make it very reasonable and at this time of year when it’s dark, cold and muddy in the evenings, it’s actually a pretty good alternative. That’s more talking from my perspective and I would never actively push you in that direction, but just something to consider if the running proves too much.

There are a few changes to the dashboard. Any problems with the schedule just click the link and let me know. The more feedback the better. All feedback is now being saved going forward so you can even use it as a running journal if you wanted.

Training Readiness (when you leave daily feedback) is just a way for you to communicate how tired you are or how much energy you have. If there is a particularly demanding week at work for example and you feel exhausted, stick a low score of 10 or 20 in there, I can then reach out and see if we need to ease off the training.

Hopefully it’s just a case of getting back into good habits and the body and legs will hold up nicely. Don’t be afraid to keep the easy runs flat during the week and at the weekend keep the pace nice and low.

Hopefully this plan is the start of another excellent year of running for you!! Although last year is going to be tough to beat.