So this plan is more about maintenance than progression. Keep the fitness you’ve built up, save the legs for the next marathon block.

I’ve kept this one short so your marathon block, depending on which race you decide to enter, will be around 16 weeks.

That’s why we can reduce the long run for a little bit and focus a bit more on speed work and building your strength.

This would also be a good opportunity to start practicing your fuelling. You only need to do it for your long runs and for now 1 gel at about 40 mins would be ok.

This will allow your stomach to get used to the consistency. Don’t worry if at first you find it upsetting, it’s like anything, we need to train our gut, just like we need to train our legs.

I’ve kept in track most weeks, but you can always come along on a Tuesday if you prefer. Then each week I will include a park run, or if you can’t make one a relatively quick 5k somewhere local.

If your goal is to keep running for another 10 years or so, which I think is possible, then the strength work is key. Look at it this way, for every week you complete your strength work it’s likely to add an extra week onto your running journey in years to come. That’s what a difference it can make.

I also stretch for 10-15 minutes a day to help with my flexibility. This is something which could help you. If you want more tips on stretching then let me know.

Any questions just ask, but what we are really looking for is more of the same. It’s working so no need to make many changes.