📅 Training Planner - Pete Holt
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 19 |
Block 7 Start
|
20 - 30 minutes Conditioning Work
|
30 minutes Recovery Run
|
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
Rest Day
|
40 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
|
90 minutes Easy Long Run
|
4-week Block Targets
|
|
Week Commencing Jan 26 |
20 - 30 minutes Conditioning Work
|
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
|
Rest Day
|
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
Trail Half Marathon
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Rest Day
|
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Week Commencing Feb 02 |
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
10 minutes Warm Up, 22 minutes at Threshold, 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
|
||
|
Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
|
30 minutes Recovery Run
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
Rest Day
|
60 minutes Easy Run
|
90 minutes Easy Long Run
|
||
|
Week Commencing Feb 16 |
Block 8 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
10 minutes Warm Up, 2 x (5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
Rest Day
|
60 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
|
30 minutes Recovery Run
|
75 minutes Easy Run - Include 5 x (1 minute at 90%, 1 minute Easy) in the middle
|
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|
Week Commencing Mar 02 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
35 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 3 x 3 x 400m at 5k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
60 minutes Easy Run
|
||
|
Week Commencing Mar 09 |
20 - 30 minutes Conditioning Work
|
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)
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 8 x 400m at 10k effort with a 60 second jog between reps, 10 minutes cool down
|
60 minutes Easy Run
|
||
|
Week Commencing Mar 16 |
Block 9 Start
|
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
|
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 2 x 5 x 300m at 5k effort with a 100m jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
|
60 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Mar 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
Rest Day
|
Head of River Boat Race
|
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|
Week Commencing Mar 30 |
Rest Day
|
20 - 30 minutes Conditioning Work
|
30 minutes Recovery Run
|
45 minutes Easy Run
|
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
60 minutes Easy Run
|
||
|
Week Commencing Apr 06 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
75 minutes Easy Long Run
|
||
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Week Commencing Apr 13 |
Block 10 Start
|
20 - 30 minutes Conditioning Work
|
45 minutes Steady Undulating Run
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Rest Day
|
45 minutes Easy Run
|
10 minutes Easy, 12 minutes Steady, 12 minutes Easy
|
30 minutes Recovery Run
|
75 minutes Easy Long Run
|
4-week Block Targets
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Week Commencing Apr 20 |
20 - 30 minutes Conditioning Work
|
45 minutes Steady Undulating Run - Push hills to Threshold effort
|
Rest Day
|
45 minutes Easy Run
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45 minutes Steady Undulating Run - include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
30 minutes Recovery Run
|
75 minutes Easy Long Run
|
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Week Commencing Apr 27 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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Rest Day
|
45 minutes Easy Run
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10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
|
75 minutes Easy Long Run
|
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Week Commencing May 04 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
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Rest Day
|
45 minutes Easy Run
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Rest Day
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10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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75 minutes Easy Long Run
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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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