📅 Training Planner - George Ewart-Perks
📝 Coaching Notes
📋 Excel-like Controls
Navigate cells
Tab / ↑↓←→
Edit cell
Click or F2
Copy/Paste
Ctrl+C / Ctrl+V
Context menu
Right-click
Save & exit
Enter / Esc
Copy week
Right-click week
| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Feb 16 |
Block 16 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
|
Rest Day
|
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills (counting uphill only) with a 90 second recovery between sets, 10 minutes Cool Down
|
80 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
Rest Day
|
60 minutes Easy Run
|
120 minutes Easy / Steady Long Run
|
||
|
Week Commencing Mar 02 |
Block 17 Start
|
Rest Day
|
45 minutes Easy Run
|
30 minutes Recovery Run
|
Rest Day
|
40 minutes Easy Run
|
Rest Day
|
60 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Mar 09 |
Rest Day
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
|
Rest Day
|
40 minutes Easy Run
|
10 minutes Warm Up, 4 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
||
|
Week Commencing Mar 16 |
Block 18 Start
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
2-week Block Targets
|
|
Week Commencing Mar 23 |
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
||
|
Week Commencing Mar 30 |
Block 19 Start
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Apr 06 |
20 - 30 minutes Conditioning Work
|
Rest Day
|
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
40 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
||
|
Week Commencing Apr 13 |
Block 20 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
60 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Apr 20 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
60 minutes Easy Run
|
||
|
Week Commencing Apr 27 |
Block 21 Start
|
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
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
40 minutes Steady Undulating Run
|
80 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing May 04 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
40 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 2 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
60 minutes Easy Run
|