📅 Training Planner - Marcelino Chavez
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Sep 22 |
Block 3 Start
|
20 - 30 minutes Conditioning Work
|
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
|
Rest Day
|
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
4-week Block Targets
|
|
Week Commencing Sep 29 |
20 - 30 minutes Conditioning Work
|
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
Rest Day
|
Rest Day
|
5 Minutes Warm Up, 6 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 5 Minutes Cool Down - all done as CROSS TRAINING
|
Rest Day
|
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
||
|
Week Commencing Oct 06 |
20 - 30 minutes Conditioning Work
|
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
|
Rest Day
|
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
||
|
Week Commencing Oct 13 |
20 - 30 minutes Conditioning Work
|
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
30 minutes Easy Cross Training
|
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
|
||
|
Week Commencing Oct 20 |
Block 4 Start
|
20 - 30 minutes Conditioning Work
|
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
30 minutes Easy Cross Training
|
30 minutes Easy Run
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
40 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Oct 27 |
20 - 30 minutes Conditioning Work
|
5 minutes Brisk Walk, 5 minutes Easy Run, 8 x 2 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
30 minutes Easy Cross Training
|
25 minutes Easy Run
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
||
|
Week Commencing Nov 03 |
20 - 30 minutes Conditioning Work
|
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
|
Rest Day
|
30 minutes Easy Run
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
40 minutes Easy Run
|
||
|
Week Commencing Nov 10 |
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
|
Rest Day
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
||
|
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.
|
Do as much as you can this week.
|
Do as much as you can this week.
|
Do as much as you can this week.
|
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
|
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
Rest Day - Happy Christmas
|
30 minutes Recovery Run
|
Rest Day
|
55 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Jan 19 |
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, 5 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 Jan 26 |
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
|
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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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