📅 Training Planner - Lyndsey Bradshaw
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Sep 29 |
Block 3 Start
|
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 5 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
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90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
4-week Block Targets
|
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Week Commencing Oct 06 |
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
|
20 - 30 minutes Conditioning Work
|
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
|
Royal Parks Half
|
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Week Commencing Oct 13 |
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
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Rest Day
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Rest Day
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Week Commencing Oct 20 |
30 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
30 minutes Easy Run
|
45 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Oct 27 |
Block 4 Start
|
30 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Nov 03 |
45 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
30 minutes Recovery Run
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60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
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|
Week Commencing Nov 10 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
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30 minutes Recovery Run
|
75 minutes Easy Long Run
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20 - 30 minutes Conditioning Work
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Rest Day
|
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Week Commencing Nov 17 |
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
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30 minutes Recovery Run
|
75 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
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Week Commencing Nov 24 |
Block 5 Start
|
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
45 minutes Steady Undulating Run
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75 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
4-week Block Targets
|
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Week Commencing Dec 01 |
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
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90 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
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Week Commencing Dec 08 |
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
10 minutes Warm Up, 5 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
||
|
Week Commencing Dec 15 |
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
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||
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Week Commencing Dec 22 |
Block 6 Start
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10 minutes Warm Up, 5 x 4 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Steady Undulating Run
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Rest Day - Happy Christmas
|
60 minutes Easy Run
|
20 - 30 minutes Conditioning Work
|
Rest Day
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4-week Block Targets
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Week Commencing Dec 29 |
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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20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
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10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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90 minutes Easy Long Run
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20 - 30 minutes Conditioning Work
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Rest Day
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Week Commencing Jan 05 |
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
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20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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105 minutes Easy Long Run
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20 - 30 minutes Conditioning Work
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Rest Day
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Week Commencing Jan 12 |
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
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20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
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45 minutes Easy Run
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120 minutes Easy Long Run
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20 - 30 minutes Conditioning Work
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Rest Day
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Week Commencing Jan 19 |
Block 7 Start
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4-week Block Targets
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Week Commencing Jan 26 |
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Week Commencing Feb 02 |
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Week Commencing Feb 09 |
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Week Commencing Feb 16 |
Block 8 Start
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Week Commencing Feb 23 |
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Week Commencing Mar 02 |
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Week Commencing Mar 09 |
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