📅 Training Planner - Aidan Platts
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Dec 15 |
Block 12 Start
|
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
20 minutes Easy Run + 20 minutes Conditioning Work
|
35 minutes Easy Run
|
20 minutes Easy Run + 20 minutes Conditioning Work
|
2-week Block Targets
|
|
Week Commencing Dec 22 |
75 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day - Happy Christmas
|
Rest Day
|
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
20 minutes Easy Run + 20 minutes Conditioning Work
|
||
|
Week Commencing Dec 29 |
Block 13 Start
|
45 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
30 minutes Steady Undulating Run
|
2-week Block Targets
|
|
Week Commencing Jan 05 |
65 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
30 minutes Recovery Run
|
20 - 30 minutes Conditioning Work
|
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
||
|
Week Commencing Jan 12 |
Block 14 Start
|
75 minutes Easy Long Run
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
20 minutes Easy Run + 20 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
2-week Block Targets
|
|
Week Commencing Jan 19 |
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
30 minutes Recovery Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
||
|
Week Commencing Jan 26 |
Block 15 Start
|
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
30 minutes Recovery Run
|
20 - 30 minutes Conditioning Work
|
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
|
2-week Block Targets
|
|
Week Commencing Feb 02 |
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
||
|
Week Commencing Feb 09 |
Block 16 Start
|
75 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
30 minutes Recovery Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
2-week Block Targets
|
|
Week Commencing Feb 16 |
90 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
30 minuets Brisk Walk +20 minutes Conditioning Work
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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|
Week Commencing Feb 23 |
Block 17 Start
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2-week Block Targets
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Week Commencing Mar 02 |
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