This document details my progression from being in around 16:30 minute 5k pace to running 14:46 for 5k in the space of about 18 weeks. My previous 5k best before the race was 15:19 from 1 year before. During the period, I averaged 110 kilometres per week and separated my training into 3 phases, base build, introduction of speed and then sharpening. I firmly believe that any runner in 16:30 shape could take this plan and replicate its outcome.

Document Purpose This document is basically just a brain dump of my training, etc after Berlin marathon in September 2017. I ran 2:32:58 having had a previous PB of 2:41:46 the previous year in Dublin. I do not intend for this to serve as a post mortem of my experience during the marathon, it may come across like that in some parts though. It can be seen as more of a set of training nuggets I collected over this specific training block.