📅 Training Planner - Sarah Dand
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 26 |
Block 8 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Easy 5km Run
|
45 minutes Brisk Walk
|
Rest Day
|
75 minutes Easy Long Run
|
Rest Day
|
4-week Block Targets
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Week Commencing Feb 02 |
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
|
Easy 5km Run
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Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
||
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Week Commencing Feb 16 |
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
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Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
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Week Commencing Feb 23 |
Block 9 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
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
|
75 minutes Easy Long Run
|
4-week Block Targets
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Week Commencing Mar 02 |
20 - 30 minutes Conditioning Work
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Easy 5km Run
|
Rest Day
|
Rest Day
|
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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85 minutes Easy Long Run
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Week Commencing Mar 09 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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|
Week Commencing Mar 16 |
20 - 30 minutes Conditioning Work
|
Rest Day
|
Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
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|
Week Commencing Mar 23 |
Block 10 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Easy 5km Run
|
Rest Day
|
45 minutes Brisk Walk
|
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
4-week Block Targets
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Week Commencing Mar 30 |
20 - 30 minutes Conditioning Work
|
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes Cool Down
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Easy 5km Run
|
45 minutes Brisk Walk
|
Rest Day
|
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
||
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Week Commencing Apr 06 |
20 - 30 minutes Conditioning Work
|
5 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 5 minutes Cool Down
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Easy 5km Run
|
45 minutes Brisk Walk
|
Rest Day
|
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
60 minutes Easy Run
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Week Commencing Apr 13 |
20 - 30 minutes Conditioning Work
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35 minutes Easy Run
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Easy 5km Run
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Rest Day
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45 minutes Brisk Walk
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10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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Week Commencing Apr 20 |
Block 11 Start
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Week Commencing Apr 27 |
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Week Commencing May 04 |
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Week Commencing May 11 |
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Week Commencing May 18 |
Block 12 Start
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Week Commencing May 25 |
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Week Commencing Jun 01 |
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Week Commencing Jun 08 |
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Week Commencing Jun 15 |
Block 13 Start
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Week Commencing Jun 22 |
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Week Commencing Jun 29 |
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Week Commencing Jul 06 |
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