📅 Training Planner - Malcolm Boyd
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 05 |
Block 7 Start
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Jan 12 |
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
45 minutes Easy Run
|
Rest Day
|
||
|
Week Commencing Jan 19 |
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Jan 26 |
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
45 minutes Easy Run
|
Rest Day
|
||
|
Week Commencing Feb 02 |
Block 8 Start
|
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Feb 09 |
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
45 minutes Easy Run
|
Rest Day
|
||
|
Week Commencing Feb 16 |
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
Rest Day
|
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Feb 23 |
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Mar 02 |
Block 9 Start
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
Gym Session
|
Rest Day
|
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Mar 09 |
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Mar 16 |
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
Rest Day
|
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Mar 23 |
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Mar 30 |
Block 10 Start
|
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
Rest Day
|
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Apr 06 |
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Apr 13 |
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
Rest Day
|
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
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Rest Day
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||
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Week Commencing Apr 20 |
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
Gym Session
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AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
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85 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
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Rest Day
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Week Commencing Apr 27 |
Block 11 Start
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4-week Block Targets
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Week Commencing May 04 |
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Week Commencing May 11 |
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Week Commencing May 18 |
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Week Commencing May 25 |
Block 12 Start
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Week Commencing Jun 01 |
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Week Commencing Jun 08 |
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Week Commencing Jun 15 |
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