📅 Training Planner - Sarah Dand
📝 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 Nov 03 |
Block 5 Start
|
20 - 30 minutes Conditioning Work
|
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
|
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
70 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
4-week Block Targets
|
|
Week Commencing Nov 10 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
|
Rest Day
|
35 minutes Easy Run
|
Rest Day
|
10 Minutes Warm Up, 4 x 6 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Nov 17 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
40 minutes Easy Run
|
Rest Day
|
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
|
||
|
Week Commencing Nov 24 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 2 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
10km Long Run - we can do this Sunday but I thought you might like to get it done!
|
Rest Day
|
||
|
Week Commencing Dec 01 |
Block 6 Start
|
20 - 30 minutes Conditioning Work
|
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
Rest Day
|
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
|
4-week Block Targets
|
|
Week Commencing Dec 08 |
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Dec 15 |
20 - 30 minutes Conditioning Work
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
|
Rest Day
|
10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
Rest Day
|
30 minutes Easy Run
|
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
|
||
|
Week Commencing Dec 22 |
20 - 30 minutes Conditioning Work
|
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
|
Rest Day
|
30 minutes Easy Run - Happy Christmas
|
Rest Day
|
40 minutes Easy Run
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Dec 29 |
Block 7 Start
|
20 - 30 minutes Conditioning Work
|
10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
45 minutes Brisk Walk
|
30 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
|
4-week Block Targets
|
|
Week Commencing Jan 05 |
20 - 30 minutes Conditioning Work
|
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
|
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Jan 12 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
|
Rest Day
|
20 minutes Easy Run
|
Rest Day
|
35 minutes Easy Run
|
100 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Jan 19 |
20 - 30 minutes Conditioning Work
|
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
60 minutes Easy Run
|
||
|
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
|
|
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
|
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
|
||
|
Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
|
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
|
75 minutes Easy Long Run
|
||
|
Week Commencing Feb 16 |
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
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
|
||
|
Week Commencing Feb 23 |
Block 9 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 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...
|
Half Marathon
|
||
|
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...
|
||
|
Week Commencing Mar 16 |
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 23 |
Block 10 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 Mar 30 |
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 Apr 06 |
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 Apr 13 |
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...
|