📅 Training Planner - Lyndsey Bradshaw
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 19 |
Block 7 Start
|
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
|
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
60 minutes Easy Run
|
Parkrun
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Rest Day
|
4-week Block Targets
|
|
Week Commencing Jan 26 |
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
35 minutes Easy Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
Watford Half
|
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Week Commencing Feb 02 |
Rest Day
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
30 minutes Recovery Run
|
140 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Feb 09 |
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
150 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Feb 16 |
Block 8 Start
|
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
20 - 30 minutes Conditioning Work
|
Gade Valley Harriers 17 Miles - EASY Effort
|
4-week Block Targets
|
|
Week Commencing Feb 23 |
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
75 minutes Easy Run - Include 4 x (1 minute at 90%, 1 minute Easy) in the middle
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Mar 02 |
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 6 x 4 minutes with a 90 second recovery, 10 minutes Cool Down - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)
|
30 minutes Recovery Run
|
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace,
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Mar 09 |
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
30 minutes Recovery Run
|
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Mar 16 |
Block 9 Start
|
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
|
45 minutes Easy Run
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10 minutes Warm Up, 6 x 5 minutes with a 90 second recovery, 10 minutes Cool Down - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
Gade Valley Harriers 20 Miles - 4 miles EASY, 14 miles at Marathon Pace, 2 miles EASY
|
4-week Block Targets
|
|
Week Commencing Mar 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
60 minutes Easy Run
|
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Mar 30 |
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Apr 06 |
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
Rest Day
|
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
20 minutes Easy Run + Strides
|
Brighton Marathon
|
||
|
Week Commencing Apr 13 |
Block 10 Start
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Rest Day
|
Gentle Stretch
|
Rest Day
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30 minutes Brisk Walk
|
Rest Day
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Gentle Stretch
|
Rest Day
|
4-week Block Targets
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|
Week Commencing Apr 20 |
Gentle Stretch
|
30 minutes Brisk Walk
|
Rest Day
|
45 minutes Brisk Walk
|
20 minutes VERY easy run
|
Gentle Stretch
|
Rest Day
|
||
|
Week Commencing Apr 27 |
30 minutes Recovery Run
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Rest Day
|
35 minutes Easy Run
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Rest Day
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45 minutes Easy Run
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20 - 30 minutes Conditioning Work
|
Rest Day
|
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Week Commencing May 04 |
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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35 minutes Easy Run
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Rest Day
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45 minutes Easy Run
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20 - 30 minutes Conditioning Work
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Rest Day
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Week Commencing May 11 |
Block 11 Start
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4-week Block Targets
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Week Commencing May 18 |
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Week Commencing May 25 |
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Week Commencing Jun 01 |
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Week Commencing Jun 08 |
Block 12 Start
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Week Commencing Jun 15 |
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Week Commencing Jun 22 |
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Week Commencing Jun 29 |
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