📅 Training Planner - Rachel Parnell
📝 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 Sep 29 |
Block 3 Start
|
20 - 30 minutes Conditioning Work
|
Rest Day
|
10 minutes Easy, 10 minutes Threshold, 10 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
|
Kingston Half
|
4-week Block Targets
|
|
Week Commencing Oct 06 |
20 - 30 minutes Conditioning Work
|
30 minutes Recovery Run
|
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)
|
Rest Day
|
120 minutes Easy Long Run
|
Rest Day
|
||
|
Week Commencing Oct 13 |
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
|
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
|
Rest Day
|
||
|
Week Commencing Oct 20 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 90 second recovery, 120 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
Rest Day
|
Venice Half
|
||
|
Week Commencing Oct 27 |
Block 4 Start
|
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Nov 03 |
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
||
|
Week Commencing Nov 10 |
20 - 30 minutes Conditioning Work
|
35 minutes Easy Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
60 minutes Brisk Walk
|
Rest Day
|
||
|
Week Commencing Nov 17 |
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
Rest Day
|
30 minutes Easy Run
|
Rest Day
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
Rest Day
|
||
|
Week Commencing Nov 24 |
Block 5 Start
|
20 - 30 minutes Conditioning Work
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 12 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Dec 01 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 6 minutes at Threshold effort over undulating terrain 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
|
Rest Day
|
||
|
Week Commencing Dec 08 |
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
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
||
|
Week Commencing Dec 15 |
20 - 30 minutes Conditioning Work
|
40 minutes Easy Run
|
Rest Day
|
60 minutes Easy Run
|
Rest Day
|
10km Time Trial
|
Rest Day
|
||
|
Week Commencing Dec 22 |
Block 6 Start
|
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
|
Rest Day
|
Happy Christmas - 30 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
|
Rest Day
|
4-week Block Targets
|
|
Week Commencing Dec 29 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 6 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
45 minutes Steady Undulating Run
|
Rest Day
|
||
|
Week Commencing Jan 05 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
60 minutes Easy Run
|
Rest Day
|
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
|
Rest Day
|
||
|
Week Commencing Jan 12 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
75 minutes Easy Long Run
|
Rest Day
|
||
|
Week Commencing Jan 19 |
Block 7 Start
|
20 - 30 minutes Conditioning Work
|
Click to add session...
|
Rest Day
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
Click to add session...
|
4-week Block Targets
|
|
Week Commencing Jan 26 |
20 - 30 minutes Conditioning Work
|
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 Feb 02 |
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 Feb 09 |
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 Feb 16 |
Block 8 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...
|
4-week Block Targets
|
|
Week Commencing Feb 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 02 |
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 09 |
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...
|