Everyone on the team is as valuable as the other. Regardless of your goals. Can you imagine if I worked with 60 blokes all chasing sub 3 marathons and wanting to run more miles and lift more weights all the time. It would be an absolute nightmare. I’d be applying for a job stacking shelves in Tesco.

So please never feel your space on the team is less valuable than anyone else. It’s not! The variety for me is great and as long as you find my coaching helps you, stay on board.

I love the feedback, it’s fun for me. And again having some runners who are not as serious as others helps with that, otherwise I’d be constantly stressed about whether my plans were working.

Speaking of which you proved in the last plan, the training works, with that excellent 5K PB. And I’m not exaggerating when I say that was one my highlights of the year from a coaching perspective, because I saw how happy you were afterwards and for me to be able to share that joy is priceless. So thank you.

So plan number 7. Seven? Wow. Very similar to 6. But we work that fraction harder. 7pts per week on average, which is the equivalent of 20 minutes of running, which will for the most part come on the long runs.

It’s still 3 runs per week with the two at home strength sessions. Ideally you’d do the long run Saturday because that gives you a day to rest before track. If you do 2 hours on the Sunday, then you should delay efforts until Tuesday. But we can roll with that when the time comes, so you don’t have to put a plan into place right now, every week can be different.

I do have quite a few of the team training for marathons and halfs, so finding company, if you were to run on a Saturday shouldn’t be too much of an issue.

The long runs are tough, there’s no getting away from that. But if you fuel well (do you have a fuelling strategy yet?) and hydrate too they will hopefully start to feel easier.

Not much else to add really. The other runs are efforts and Bimble. Consistency is everything. If you hit the targets and keep getting yourself into the 100% club you will continue to make progress with your running.

We don’t need to set any targets again, the results will take care of themselves if you do the training.

Honestly, I’m delighted you wanted to stay on the team, your light hearted approach and sense of humour really offer a nice compliment to those sub 3 marathon chasing alpha males. Let’s do this.