📅 Training Planner - Juan Ignacio Matossi
📝 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
|
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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45 minutes Easy Run
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10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
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Rest Day
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150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
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4-week Block Targets
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Week Commencing Sep 22 |
20 - 30 minutes Conditioning Work
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40 minutes Easy Run
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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 3 minutes at 90% effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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180 minutes Easy / Steady Long Run
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Week Commencing Sep 29 |
20 - 30 minutes Conditioning Work
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15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
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Rest Day
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10 minutes Warm Up, 8 minutes at Threshold Effort, 2 minutes Recovery, 4 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
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Rest Day
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20 minutes Easy Run + Strides
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October, Morat-Fribourg (in Switzerland), a 18km race,
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Week Commencing Oct 06 |
20 - 30 minutes Conditioning Work
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Rest Day
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60 minutes Easy Run
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10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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Rest Day
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180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
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Week Commencing Oct 13 |
Block 4 Start
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20 - 30 minutes Conditioning Work
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30 minutes Recovery Run
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10 minutes Warm Up, 3 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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Rest Day
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120 minute Long Run; Pick up middle 70 minutes to Marathon Pace
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4-week Block Targets
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Week Commencing Oct 20 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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Rest Day
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10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
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Rest Day
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70 minute Long Run; Pick up middle 40 minutes to Marathon Pace
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Week Commencing Oct 27 |
Rest Day
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10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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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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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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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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4-week Block Targets
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Week Commencing Nov 17 |
20 - 30 minutes Conditioning Work
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20 minutes Easy Run
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Rest Day
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Rest Day
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30 minutes Easy Run
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20 - 30 minutes Conditioning Work
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35 minutes Easy Run
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Week Commencing Nov 24 |
20 - 30 minutes Conditioning Work
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30 minutes Easy Run
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Rest Day
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Rest Day
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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20 - 30 minutes Conditioning Work
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40 minutes Easy Run
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Week Commencing Dec 01 |
20 - 30 minutes Conditioning Work
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30 minutes Easy Run
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30 minutes Recovery Run
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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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20 - 30 minutes Conditioning Work
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35 minutes Easy Run
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Week Commencing Dec 08 |
Block 6 Start
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4-week Block Targets
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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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