📅 Training Planner - Marcelino Chavez
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Nov 17 |
Block 5 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
|
Rest Day
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Nov 24 |
Do as much as you can this week.
|
Do as much as you can this week.
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Do as much as you can this week.
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Do as much as you can this week.
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Do as much as you can this week.
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Do as much as you can this week.
|
Do as much as you can this week.
|
||
|
Week Commencing Dec 01 |
Rest Day
|
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
|
Rest Day
|
20 minutes Easy Run
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
25 minutes Easy Run
|
||
|
Week Commencing Dec 08 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
25 minutes Easy Run
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
35 minutes Easy Run
|
||
|
Week Commencing Dec 15 |
Block 6 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
|
Rest Day
|
5 minutes Warm Up, 5 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
|
45 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Dec 22 |
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
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
55 minutes Easy Run
|
||
|
Week Commencing Dec 29 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 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
|
Rest Day
|
60 minutes Easy Run
|
||
|
Week Commencing Jan 05 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 4 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
||
|
Week Commencing Jan 12 |
Block 7 Start
|
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
Rest Day
|
35 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Jan 19 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
5 minutes Warm Up, 5 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
45 minutes Easy Run
|
||
|
Week Commencing Jan 26 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
5 minutes Warm Up, 10 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
|
45 minutes Easy Run
|
||
|
Week Commencing Feb 02 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
60 minutes Easy Run
|
||
|
Week Commencing Feb 09 |
Block 8 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
75 minutes Easy Run
|
4-week Block Targets
|
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Week Commencing Feb 16 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
60 minutes Easy Run
|
||
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Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Rest Day
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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Rest Day
|
5 minutes Warm Up, 10 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
|
60 minutes Easy Run
|
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Week Commencing Mar 02 |
20 - 30 minutes Conditioning Work
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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
|
35 minutes Easy Run
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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
|
75 minutes Easy Run
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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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4-week Block Targets
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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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