An expert coach shares the weekly split of strength training, intervals, long runs and rest days that he says should form the bedrock of anyone's running routine

Man standing on treadmill with arms folded looking at camera.

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Emmanuel Ovola is an expert running coach, physiotherapist, the founder of London Select running community and a Technogym ambassador.