I like this plan. A lot. It feels right. The weekly targets feel right, but it also feels busy, which I think is ideal for you as you like to keep active.

But equally we are not overdoing it, and staying consistent from one week to the next.

So it’s broken down like this. 2 sessions where we work hard and get the heart rate up. 1 running intervals and 1 spin session. Each week can be different, I think mixing up the days is a good idea.

With the intervals you’ve got plenty of options, whether it be Monday track, Tuesday (AM or PM) or even HY on a Wednesday, so long as you push the pace a little, you’re going to see those gains.

We then have two more aerobic based sessions. So running wise that’s our 60 mins easy and from a cross training point of view, it could be anything from the elliptical, another spin session or a swim, it really doesn’t matter. We just want to build the aerobic engine without that stress caused by running. Each week can be different, crikey you could even head to the gym planning a swim only to see the pool is busy and switch to the Elliptical. I really don’t think it matters too much. That said the pool and elliptical are pretty much 1:1 in terms of training points where as if you did the bike in the gym it’s 1:3 ratio (eg 60 mins on the bike = 20 mins or running). So bear that in mind.

We compliment the cardio work with 2 strength sessions. Again, mix it up, keep things interesting. The options are excellent with Sue’s class on a Tuesday, the Bannatynes options or either of the classes Rhys does during the week. You can also do a few of the session I’ve set with Simon at home. Switching it it up from one week to the next is fine.

Then the Body Combat is session number 7. A mixture of strength and cardio and I know you really enjoy that so I wanted to leave that in.

Come the end of this plan we should have you running 3 times per week again and up to 90 minutes which then ties in nicely into the half marathon block.

Any questions or issues just ask. It’s all about consistency at the end of the day. And I generally believe we don’t need to work that hard to make gains. I compare it with business to some degree. If you start doing 60+ hour weeks, it eventually becomes unsustainable and you crash. Keep it consistent and stick to 37-45 hours a week and we can slowly build our businesses without suffering burnout. Same logic applies to fitness.