📅 Training Planner - Luke Morley
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Sep 15 |
Block 3 Start
|
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
60 minutes Easy Run
|
Rest Day
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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)
|
30 minutes Recovery Run
|
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
|
4-week Block Targets
|
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Week Commencing Sep 22 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 2 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
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30 minutes Recovery Run
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70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
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Week Commencing Sep 29 |
30 minutes Recovery Run
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10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
20 minutes Easy Run + Strides
|
Chester Marathon
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|
Week Commencing Oct 06 |
Rest Day
|
Gentle Stretch and Foam Roll
|
Rest Day
|
45 minutes Brisk Walk
|
Rest Day
|
Gentle Stretch and Foam Roll
|
20 minutes Recovery Run
|
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|
Week Commencing Oct 13 |
Block 4 Start
|
Rest Day
|
Gentle Stretch and Foam Roll
|
Rest Day
|
30 minutes Easy Run
|
Rest Day
|
Gentle Stretch and Foam Roll
|
40 minutes Easy Run
|
4-week Block Targets
|
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Week Commencing Oct 20 |
30 minutes Recovery Run + Strength
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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60 minutes Easy Run
|
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Week Commencing Oct 27 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
30 minutes Steady Undulating Run
|
60 minutes Easy Run
|
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Week Commencing Nov 03 |
30 minutes Recovery Run + Strength
|
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
|
45 minutes Easy Run
|
Rest Day
|
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
75 minutes Easy Long Run
|
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|
Week Commencing Nov 10 |
Block 5 Start
|
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 4 x 8 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 4, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 3 mins at Threshold effort, 5 mins at 10k effort.
|
75 minutes Easy Long Run
|
4-week Block Targets
|
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Week Commencing Nov 17 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 4 x (3 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
40 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
Rest Day
|
North Staffs XC League Race 3
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60 minutes Easy Run
|
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|
Week Commencing Nov 24 |
Strength
|
60 minutes Easy Run
|
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
45 minutes Easy Run
|
Rest Day
|
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
75 minutes Easy Long Run
|
||
|
Week Commencing Dec 01 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
60 minutes Easy Run
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45 minutes Easy Run
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Rest Day
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10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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75 minutes Easy Long Run
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Week Commencing Dec 08 |
Block 6 Start
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30 minutes Recovery Run + Strength
|
60 minutes Easy Run
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10 minutes Warm Up, 18 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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45 minutes Easy Run
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Rest Day
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10 minutes Warm Up, 4 x 10 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 6, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 2 mins at Threshold effort, 8 mins at 10k effort.
|
90 minutes Easy Long Run
|
4-week Block Targets
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|
Week Commencing Dec 15 |
Strength
|
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
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60 minutes Easy Run
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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10 minutes Warm Up, 2 x (8 minutes Kenyan Hills, 90 seconds Recovery, 8 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
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90 minutes Easy Long Run
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Week Commencing Dec 22 |
Strength
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10 minutes Warm Up, 3 x 4 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
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50 minutes Easy Run
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40 minutes Easy Run - Happy Christmas
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Rest Day
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10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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75 minutes Easy Long Run
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Week Commencing Dec 29 |
30 minutes Recovery Run + Strength
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15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
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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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20 minutes Easy Run + Strides
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Staffs XC Championships
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Rest Day
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Week Commencing Jan 05 |
Block 7 Start
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4-week Block Targets
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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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