I’m hoping I have ticked all the boxes here. We still may need to experiment with the S&C depending on how it effects your back. I think from the feedback you gave today the stair stepper is a good machine and looking up it suggests the slight forward lean that it encourages can help spinal stenosis.

The plan is very consistent from one week to the next. I do appreciate that with your condition some days fatigue might be worse than others but we’ll just play that by ear and knowing you as I do, I’m well aware you wouldn’t miss a session if there wasn’t a good reason for that. I wish everyone I worked with was like you.

I like the fact that we have a day rest before and after Sunday as that’s when you’ll either be racing or doing a longer run. So the recovery before and after should help.

I’ve found 2 strength sessions is ideal for both progression and avoiding injury. As we get comfortable with the stair stepper and rebuild your fitness we can introduce a threshold session on there to get the heart rate up.

It will be interesting to see how things go. I think longer term if we continue to work together there is even the potential to do a little bit more training and get more progression, but time will tell, for now this feels correct and will hopefully allow you to maintain your excellent fitness levels whilst getting stronger. And of course shifting those 2kgs again.