📅 Training Planner - Rachel Parnell
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
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
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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
|
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
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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
|
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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 Steady Undulating Run
|
Rest Day
|
75 minutes Easy Long 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
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Rest Day
|
90 minutes Easy Long Run
|
Rest Day
|
||
|
Week Commencing Jan 19 |
Block 7 Start
|
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
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Rest Day
|
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
|
Rest Day
|
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
|
Rest Day
|
4-week Block Targets
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Week Commencing Jan 26 |
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
|
10 minutes Warm Up, 4x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
120 minutes Easy / Steady Long Run
|
Rest Day
|
||
|
Week Commencing Feb 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
|
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
|
70 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
|
Rest Day
|
||
|
Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
|
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
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Rest Day
|
20 minutes Easy Run + Strides
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Barcelona Half
|
||
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Week Commencing Feb 16 |
Block 8 Start
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Rest Day
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20 - 30 minutes Conditioning Work
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Rest Day
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30 minutes Recovery Run
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Rest Day
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30 minutes Recovery Run
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Rest Day
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4-week Block Targets
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Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
|
45 minutes Easy Run
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Rest Day
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30 minutes Easy Run
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Rest Day
|
60 minutes Easy Run
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Rest Day
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Week Commencing Mar 02 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
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Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
|
60 minutes Easy Run
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Rest Day
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Week Commencing Mar 09 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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Rest Day
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60 minutes Easy Run
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Rest Day
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Week Commencing Mar 16 |
Block 9 Start
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4-week Block Targets
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Week Commencing Mar 23 |
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Week Commencing Mar 30 |
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Week Commencing Apr 06 |
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Week Commencing Apr 13 |
Block 10 Start
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Week Commencing Apr 20 |
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Week Commencing Apr 27 |
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Week Commencing May 04 |
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