This plan will take someone who has only dabbled in running, perhaps doing the odd parkrun and can at least jog 5k to finishing a Half Marathon strongly whilst minimising risk of injury. It is not too time consuming, the longest week being around 5hrs.

The Harder/Longer sessions feature a good drills based warmup. Try not to skip these.

I have successfully implemented the principles of this plan in 1-1 coaching capacity with clients. One example being where she went from having never run a sub 30min 5k before to running a sub 60min 10k then finally completing a tough trail half marathon in grim conditions. I don't know who was more pleased, me or her!

You will need a heart rate monitor for this plan. It can be completed based on rate of perceived exertion or pace but I feel heart rate is best as it takes into account terrain, weather, stress and also means as you get fitter, you will be running further in the time prescribed for the same heart rate.

The sessions start with an easy week with a a Saturday 5k test (parkrun?) and evolve over the 12 weeks, there are a couple of re-tests along the way to see where you are at. However, the initial couple of weeks are designed to ensure the body is ready for running training with several days back to back of easy running, this instils a daily running habit with the minimum stress to the body and it's ligaments, tendons and muscles.

Bear with it during this period, it may be tempting to go faster or give up but I assure you, you reap whet you sow in these sessions.

Any questions before taking up the plan or feedback after completion, let me know! If you have bought the plan and want some nutrition advice, again, contact me for advice.