📅 Training Planner - Sarah Dand
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
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Week Commencing Oct 06 |
Block 4 Start
|
20 - 30 minutes Conditioning Work
|
30 minutes Easy Run
|
40 minutes Brisk Walk
|
Rest Day
|
Rest Day
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12 minutes Easy, 12 minutes Steady, 12 minutes Easy
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60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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4-week Block Targets
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Week Commencing Oct 13 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
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Rest Day
|
45 minutes Brisk Walk
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Rest Day
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30 minutes Recovery Run
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60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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Week Commencing Oct 20 |
20 - 30 minutes Conditioning Work
|
35 minutes Easy Run
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40 minutes Brisk Walk
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Rest Day
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Rest Day
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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Week Commencing Oct 27 |
20 - 30 minutes Conditioning Work
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10 Minutes Warm Up, 4 x 5 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
|
Rest Day
|
45 minutes Brisk Walk
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Rest Day
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10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
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70 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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Week Commencing Nov 03 |
Block 5 Start
|
20 - 30 minutes Conditioning Work
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12 minutes Easy, 12 minutes Steady, 12 minutes Easy
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Rest Day
|
30 minutes Recovery Run
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Rest Day
|
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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70 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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4-week Block Targets
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Week Commencing Nov 10 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
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Rest Day
|
35 minutes Easy Run
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Rest Day
|
10 Minutes Warm Up, 4 x 6 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
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80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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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
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Rest Day
|
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
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60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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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
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10km Long Run - we can do this Sunday but I thought you might like to get it done!
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Rest Day
|
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Week Commencing Dec 01 |
Block 6 Start
|
20 - 30 minutes Conditioning Work
|
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
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Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
Rest Day
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60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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4-week Block Targets
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Week Commencing Dec 08 |
20 - 30 minutes Conditioning Work
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30 minutes Easy Run
|
Rest Day
|
45 minutes Brisk Walk
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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
|
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Week Commencing Dec 15 |
20 - 30 minutes Conditioning Work
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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Rest Day
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10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
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Rest Day
|
30 minutes Easy Run
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60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
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Week Commencing Dec 22 |
20 - 30 minutes Conditioning Work
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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
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Rest Day
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30 minutes Easy Run - Happy Christmas
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Rest Day
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40 minutes Easy Run
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80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
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Week Commencing Dec 29 |
Block 7 Start
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10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
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4-week Block Targets
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Week Commencing Jan 05 |
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Week Commencing Jan 12 |
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Week Commencing Jan 19 |
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Week Commencing Jan 26 |
Block 8 Start
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Week Commencing Feb 02 |
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Week Commencing Feb 09 |
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Week Commencing Feb 16 |
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Week Commencing Feb 23 |
Block 9 Start
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Week Commencing Mar 02 |
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Week Commencing Mar 09 |
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Week Commencing Mar 16 |
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