📅 Training Planner - Andrew Flett
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
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Week Commencing Sep 15 |
Block 3 Start
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10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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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)
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Rest Day
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20 minutes Conditioning + Cross Training
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90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
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20 minutes Conditioning + Cross Training
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4-week Block Targets
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Week Commencing Sep 22 |
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
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Rest Day
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10 minutes Warm Up 5 x 2 minutes at 5k Pace with a 60 second recovery between reps, 10 minutes Cool Down
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Rest Day
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Rest Day
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20 minutes Easy Run + Strides
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Nottingham Half Marathon
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Week Commencing Sep 29 |
20 minutes Conditioning + Cross Training
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Rest Day
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30 minutes Recovery Run
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10 minutes Warm Up, 4 x 13 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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20 minutes Conditioning + Cross Training
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180 minutes Easy / Steady Long Run
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20 minutes Conditioning + Cross Training
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Week Commencing Oct 06 |
10 minutes Warm Up, 3 x 17 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 15 minutes at Threshold Effort, 3 minutes Recovery, 4 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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20 minutes Conditioning + Cross Training
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165 minute Long Run; First 90 minutes Easy, Second 75 minutes at Marathon Pace
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20 minutes Conditioning + Cross Training
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Week Commencing Oct 13 |
Block 4 Start
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10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 1,2,3,2,1 minutes at 90% with a 90 second jog recovery, 10 minutes Cool Down
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Rest Day r
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20 minutes Conditioning + Cross Training
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120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
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20 minutes Conditioning + Cross Training
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4-week Block Targets
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Week Commencing Oct 20 |
10 minutes Warm Up, 6 x 5 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)
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Rest Day
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10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
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Rest Day
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Rest Day
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70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
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Rest Day
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Week Commencing Oct 27 |
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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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
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Rest Day
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20 minutes Easy Run + Strides
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New York Marathon
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Week Commencing Nov 03 |
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Week Commencing Nov 10 |
Block 5 Start
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4-week Block Targets
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Week Commencing Nov 17 |
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Week Commencing Nov 24 |
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Week Commencing Dec 01 |
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Week Commencing Dec 08 |
Block 6 Start
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Week Commencing Dec 15 |
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Week Commencing Dec 22 |
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Week Commencing Dec 29 |
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Week Commencing Jan 05 |
Block 7 Start
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Week Commencing Jan 12 |
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Week Commencing Jan 19 |
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Week Commencing Jan 26 |
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Week Commencing Feb 02 |
Block 8 Start
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Week Commencing Feb 09 |
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Week Commencing Feb 16 |
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Week Commencing Feb 23 |
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