📅 Training Planner - Malcolm Boyd
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Sep 15 |
Block 3 Start
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
Gym Session
|
8 minutes Easy, 8 minutes Steady, 8 minutes Easy (take a 2 minute walk break between each section)
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30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
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Week Commencing Sep 22 |
40 minutes Easy Run: Split - 3 minutes running, 2 minute walking
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
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Week Commencing Sep 29 |
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk 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 (take a 2 minute walk break between each section)
|
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
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|
Week Commencing Oct 06 |
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
50 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Oct 13 |
Block 4 Start
|
10 minutes Warm Up, 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
|
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Oct 20 |
10 minutes Warm Up, 4 x 3 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
|
Rest Day
|
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Oct 27 |
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
Rest Day
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
||
|
Week Commencing Nov 03 |
10 minutes Warm Up, 6 x 3 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
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
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Week Commencing Nov 10 |
Block 5 Start
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10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
30 minutes Recovery Run
|
40 minutes Easy Run: Split - 18 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Nov 17 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
5 minutes Warm Up, 5 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 5 minutes Cool Down
|
40 minutes Easy Run
|
Rest Day
|
||
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Week Commencing Nov 24 |
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
|
||
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Week Commencing Dec 01 |
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
5 minutes Warm Up, 8 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
|
50 minutes Easy Run
|
Rest Day
|
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Week Commencing Dec 08 |
Block 6 Start
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10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
Rest Day
|
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
|
Rest Day
|
4-week Block Targets
|
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Week Commencing Dec 15 |
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Gym Session
|
AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
|
Gym Session
|
Rest Day
|
50 minutes Easy Run
|
Rest Day
|
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Week Commencing Dec 22 |
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Easy Run
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Rest Day - Happy Christmas
|
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
65 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Dec 29 |
10 minutes Warm Up, 2 x (4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
Rest Day
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AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
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Rest Day
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AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
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80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Jan 05 |
Block 7 Start
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4-week Block Targets
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Week Commencing Jan 12 |
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Week Commencing Jan 19 |
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Week Commencing Jan 26 |
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Week Commencing Feb 02 |
Block 8 Start
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Week Commencing Feb 09 |
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Week Commencing Feb 16 |
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Week Commencing Feb 23 |
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