📅 Training Planner - Adam Pettitt
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Nov 03 |
Block 9 Start
|
Rest Day
|
30 minutes Easy Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
30 minutes Easy Run
|
45 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Nov 10 |
Rest Day
|
Cross Training - 5 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
|
30 minutes Easy Run
|
Rest Day
|
40 minutes Easy Run
|
Rest Day
|
50 minutes Easy Run
|
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|
Week Commencing Nov 17 |
Block 10 Start
|
Rest Day
|
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Easy Run
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Rest Day
|
60 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Nov 24 |
Rest Day
|
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
Cross Training - 5 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 5 minutes Cool Down
|
40 minutes Easy Run
|
60 minutes Easy Run
|
||
|
Week Commencing Dec 01 |
Block 11 Start
|
Rest Day
|
no running
|
Rest Day
|
40 minutes Easy Run
|
30 minutes Recovery Run
|
Rest Day
|
60 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Dec 08 |
Rest Day
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
Rest Day
|
75 minutes Easy Long Run
|
||
|
Week Commencing Dec 15 |
Block 12 Start
|
Rest Day
|
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
|
30 minutes Recovery Run
|
30 minutes Steady Undulating Run
|
Rest Day
|
60 minutes Easy Run
|
2-week Block Targets
|
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Week Commencing Dec 22 |
Rest Day
|
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
Rest Day
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy - Happy Christmas
|
Rest Day
|
30 minutes Recovery Run
|
75 minutes Easy Long Run
|
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|
Week Commencing Dec 29 |
Block 13 Start
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2-week Block Targets
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Week Commencing Jan 05 |
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Week Commencing Jan 12 |
Block 14 Start
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2-week Block Targets
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Week Commencing Jan 19 |
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