When you look at your Strava profile on the desktop it has that blue bar chart showing you you’re weekly mileage. I love that blue bar chart. One glance tells me how consistent runners are with their training.

Looking back at July – October last year you were very consistent. That was when you were running at your best and got your 10k PB at the Hastings Seafront run.

You’ll notice more recently it’s a bit more up and down, although the past 2 months have been good. But if we can keep that bar chart looking consistent, you should see those improvements in your running.

We don’t actually have to work hard that often. Yes we need to push at efforts, but it can still be controlled. Running is tough at times and mentally it really pushes us. But in those moments, rather than think “this is too hard, I need to stop”, turn that into a positive and tell yourself “this is my opportunity, here and now, if I keep trying my hardest, I’ll improve”.

3 runs per week right now, complimented with circuits, Body Combat and a swim is enough to make progress. Just keep showing up.

See this training block as a chance to lay down some foundations for your future training. There’s no time goals in this training block, so no need to put pressure on yourself, just tick off the sessions, one by one.

I’ve put Tuesday efforts in the plan, simply because I have those sessions all planned out up until HHM, but I really don’t mind whether you do track, Tuesday AM or PM, or HY on a Wednesday. As long as you get that speed work in, that’s what matters to me.

Not much else to say here, other than thank you for your continued support. Believe in yourself, trust the plan (they work) and keep showing up. You’ll be amazed at what is possible. Yes it takes time, but no reason you cannot keep improving for the next 5-10 years. A little bit at a time, whilst hopefully enjoying the journey along the way.

You got this Lou!