📅 Training Planner - Jo Jakeways
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Sep 22 |
Block 3 Start
|
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
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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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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4-week Block Targets
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Week Commencing Sep 29 |
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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40 minutes Easy Run
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Rest Day
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30 minutes Easy Run
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140 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Oct 06 |
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
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Rest Day
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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160 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Oct 13 |
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 12 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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Rest Day
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30 minutes Easy Run
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180 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Oct 20 |
Block 4 Start
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Click to add session...
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Rest Day
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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Rest Day
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Rest Day
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120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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4-week Block Targets
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Week Commencing Oct 27 |
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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Rest Day
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75 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Nov 03 |
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
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Rest Day
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Rest Day
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Rest Day
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30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
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Rest Day
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Athens Classic 9th November
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Week Commencing Nov 10 |
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Week Commencing Nov 17 |
Block 5 Start
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20 minutes Easy Run
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Rest Day
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Rest Day
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Rest Day
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30 minutes Recovery Run
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Rest Day
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Rest Day
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4-week Block Targets
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Week Commencing Nov 24 |
30 minutes Recovery Run
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Rest Day
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Rest Day
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Rest Day
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30 minutes Recovery Run
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40 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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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
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Rest Day
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Rest Day
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Rest Day
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30 minutes Recovery Run
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50 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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Week Commencing Dec 08 |
35 minutes Easy Run
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Rest Day
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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30 minutes Recovery Run
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35 minutes Easy Run
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Rest Day
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Week Commencing Dec 15 |
Block 6 Start
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10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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Rest Day
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30 minutes Recovery Run
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40 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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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
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Rest Day
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day - Happy Christmas
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Rest Day
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60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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Week Commencing Dec 29 |
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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Rest Day
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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35 minutes Easy Run
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Rest Day
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Week Commencing Jan 05 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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35 minutes Easy Run
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Rest Day
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30 minutes Recovery Run
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60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
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Rest Day
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Week Commencing Jan 12 |
Block 7 Start
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4-week Block Targets
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Week Commencing Jan 19 |
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Week Commencing Jan 26 |
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Week Commencing Feb 02 |
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Week Commencing Feb 09 |
Block 8 Start
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4-week Block Targets
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Week Commencing Feb 16 |
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Week Commencing Feb 23 |
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Week Commencing Mar 02 |
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