🏃‍♂️ Sarah Dand

📅 Enhanced Planner

📋 Basic Information

Name:
Sarah Dand
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📧 Email:
sarahdand@hotmail.co.uk
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📊 Sessions: 279
🗓️ Member Since: 2025-07-25

🎯 Training Setup

Coaching Type:
Classic
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Training Group:
1,3
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🗓️ Block 7

📅 29 Dec - 25 Jan

⏱️ 4 weeks

🎯 Current Goal

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📝 Coaching Notes

[2025-08-27 - Email]: - Request for more specific exercises or links for conditioning - Goal to run 10k non-stop by November 9th [2025-12-03] - Sarah has not followed the training program for the last 7-10 days due to caution and medical concerns but is now ready to resume. - Sarah has considered participating in a half marathon on 8th March for club involvement and commitment. This may require adjustments to the training plan to prepare adequately. [2026-01-21] - Sarah experienced left glute soreness after recent runs - Soreness affected performance in subsequent workouts - Sarah's pace was slower in recent 3 min THR sessions - Sarah inquired about the length of run/walks leading up to the half marathon
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📊 Recent Training (Last 6 Weeks)

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15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
17
Rest Day
Thu
18
10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Fri
19
Rest Day
Sat
20
30 minutes Easy Run
Sun
21
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
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
Wed
24
Rest Day
Thu
25
30 minutes Easy Run - Happy Christmas
Fri
26
Rest Day
Sat
27
40 minutes Easy Run
Sun
28
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
29 Dec
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Wed
31
45 minutes Brisk Walk
Thu
01
30 minutes Easy Run
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
07
Rest Day
Thu
08
45 minutes Brisk Walk
Fri
09
Rest Day
Sat
10
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
11
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Wed
14
Rest Day
Thu
15
20 minutes Easy Run
Fri
16
Rest Day
Sat
17
35 minutes Easy Run
Sun
18
100 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
21
Rest Day
Thu
22
45 minutes Brisk Walk
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
25
60 minutes Easy Run