📅 Training Planner - George Ewart-Perks
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Dec 22 |
Block 12 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day - Happy Christmas
|
30 minutes Recovery Run
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
60 minutes Easy Run
|
2-week Block Targets
|
|
Week Commencing Dec 29 |
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
|
Rest Day
|
45 minutes Easy Run
|
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
75 minutes Easy Long Run
|
||
|
Week Commencing Jan 05 |
Block 13 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
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
|
75 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Jan 12 |
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
|
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
|
90 minutes Easy Long Run
|
||
|
Week Commencing Jan 19 |
Block 14 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x (4 minutes Threshold, 1 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
30 minutes Recovery Run
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
Rest Day
|
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Jan 26 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 2 x (8 minutes Kenyan Hills, 90 seconds Recovery, 8 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
||
|
Week Commencing Feb 02 |
Block 15 Start
|
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
|
45 minutes Easy Run
|
10 minutes Warm Up, 14 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 2 x (6,5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
80 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
|
45 minutes Steady Undulating Run
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
||
|
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
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|
Week Commencing Mar 02 |
Block 17 Start
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2-week Block Targets
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Week Commencing Mar 09 |
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