I feel like outside influences have knocked your running confidence of late but you only need to look at the gym work you’re doing now to appreciate how strong you are.

I still think there is a lot we can improve on and possibly get you moving more efficiently from a technical point of view. That could make a big difference and something we can discuss in a 1-2-1.

Cadence is the area where there still lies room for improvement and the introduction of the metronome to your training could make huge gains. I still use mine quite a bit in my own training and continue to make improvements despite being on my 16th training plan.

I think the consistency of the long runs might have taken a knock, but purely due to the number of shorter races you’ve done. So I’ve made sure there are plenty of Sunday long runs in this plan.

I would advise where possible to do an interval session on a Friday morning, just to help with recovery and ensure you are fresh to give your best effort.

Adding in some skipping, albeit a very low amount to begin with might also help. But let’s just be super careful it doesn’t cause any knock on effects.

I’ve also added a Warm Up routine which you can use before races and interval sessions. If there is a group warm up, joining in with that is also fine.