So I’ve listened to your input and having worked with you for some time now (thank you so much for the continued support, love working with you) I think 2 rest days is wise. It might be sometimes we need to double up S&C and an easy run, because 4 runs and 2 S&C doesn’t go into 5 (no shit Sherlock).

But I was surprised when I worked out the data you only actually average 3.37 runs per week in this plan. That means there might be the opportunity to switch out some S&C for a 4th run some weeks.

The actual training will always be progressive though. Last plan the target was 130, this time it’s jumped to 139. The main difference comes from the long runs, there’s 8 of 3 hours+

There’s nothing crazy long which has worked well for both Jake and Anna (the two runners I’ve worked with for 100ks), with the Run to the Sea 50k and a 4 hour long run the two biggest in the plan.

But we compliment that with a lot of 3 hour runs including two weeks where you have back to back 3 hour runs. Beautiful right?

Also just to mention the 4 hour run was scheduled for the only dates you put as unavailable. Any chance you can book a day off work that week to smash out the 4 hour long run?

I like your ratings, shows you are a strong runner, but believe you have further room for improvement. I agree. So I think bringing some speed back for a bit, especially whilst you do have some races to do, is a good idea, then once the off road season starts again, switch out efforts for Tuesdays off road as I’m sure you would like to be part of that again.

I like this plan. Less runs, more rest days, but more training points. That kind of sums up my approach to coaching. Any issues let me know.