I think we can safely say plan number 7 was a success. A sub 60 min 10k PB at Chichester followed quickly by the longest you have ever ran at the Pier to Pier. Bloody brilliant.

I see this next phase as maintaining that fitness and strength you’ve build whilst enjoying a lot of the races in the Spring and early Summer.

It’s a similar pattern to begin with. Monday & Thursday in the gym, Tuesday efforts and Wednesday easy with the club.

If you ever do a particularly challenging hilly run on a Wednesday evening then let me know as this could have a knock on effect on the upcoming sessions.

Sundays are reserved mainly for long runs and races. But as we get into May, you have quite a few shorter races so there is a mix up with some additional 10k sessions on Fridays. We can see how that works out, but as you mentioned this will improve your speed endurance and leave you sharp for those 5ks, the 5 miler and the 10ks.

More of the same really, the training load is almost identical to before so it should feel manageable and hopefully the way the plan is created will see you continue to run well and perhaps even knock a few more seconds off your PBs.