📅 Training Planner - Jo Jakeways
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Nov 17 |
Block 5 Start
|
20 minutes Easy Run
|
Rest Day
|
Rest Day
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Nov 24 |
30 minutes Recovery Run
|
Rest Day
|
Rest Day
|
Rest Day
|
30 minutes Recovery Run
|
40 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Dec 01 |
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
Rest Day
|
Rest Day
|
30 minutes Recovery Run
|
50 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Dec 08 |
35 minutes Easy Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
30 minutes Recovery Run
|
35 minutes Easy Run
|
Rest Day
|
||
|
Week Commencing Dec 15 |
Block 6 Start
|
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
40 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
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Week Commencing Dec 22 |
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
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day - Happy Christmas
|
Rest Day
|
60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Dec 29 |
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
35 minutes Easy Run
|
Rest Day
|
||
|
Week Commencing Jan 05 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Jan 12 |
Block 7 Start
|
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
|
40 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Jan 19 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
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Week Commencing Jan 26 |
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Feb 02 |
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
40 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
100 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
|
Week Commencing Feb 09 |
Block 8 Start
|
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Feb 16 |
45 minutes Steady Undulating Run
|
Rest Day
|
45 minutes Easy Run
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Rest Day
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
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80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
||
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Week Commencing Feb 23 |
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
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||
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Week Commencing Mar 02 |
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
4er
|
Rest Day
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12 minutes Easy, 12 minutes Steady, 12 minutes Easy
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80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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Week Commencing Mar 09 |
Block 9 Start
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4-week Block Targets
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Week Commencing Mar 16 |
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Week Commencing Mar 23 |
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Week Commencing Mar 30 |
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Week Commencing Apr 06 |
Block 10 Start
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Week Commencing Apr 13 |
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Week Commencing Apr 20 |
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Week Commencing Apr 27 |
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