📅 Training Planner - Luke Morley
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 05 |
Block 7 Start
|
Strength
|
Rest Day
|
60 minutes Easy Run
|
40 minutes Easy Run
|
Rest Day
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
60 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Jan 12 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 2 x (5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
60 minutes Easy Run
|
40 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
|
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|
Week Commencing Jan 19 |
30 minutes Recovery Run + Strength
|
60 minutes Easy Run
|
Progression Run - 20 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
|
40 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
||
|
Week Commencing Jan 26 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 20 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
60 minutes Easy Run
|
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
||
|
Week Commencing Feb 02 |
Block 8 Start
|
Strength
|
10 minutes Warm Up, 2 x 5 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
|
60 minutes Easy Run
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
|
Rest Day
|
10 minutes Warm Up, 2 x (6,5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
4-week Block Targets
|
|
Week Commencing Feb 09 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 3 x 16 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
45 minutes Easy Run
|
30 minutes Recovery Run
|
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)
|
Rest Day
|
120 minutes Easy Long Run
|
||
|
Week Commencing Feb 16 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
45 minutes Easy Run
|
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 2 x 4 miles at Half Marathon Pace with a 6 minute recovery, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
||
|
Week Commencing Feb 23 |
30 minutes Recovery Run + Strength
|
60 minutes Easy Run
|
10 minutes Warm Up, 3 x 16 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
60 minutes Easy Run
|
90 minutes Long Run - Pick up last 30 minutes to Half Marathon Pace
|
||
|
Week Commencing Mar 02 |
Block 9 Start
|
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
|
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
|
Rest Day
|
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
|
120 minutes Easy Long Run
|
4-week Block Targets
|
|
Week Commencing Mar 09 |
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
|
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)
|
45 minutes Easy Run
|
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
|
||
|
Week Commencing Mar 16 |
Strength
|
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
|
45 minutes Easy Run
|
Rest Day
|
40 minutes Easy Run - include 5 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
20 minutes Easy Run + Strides
|
Stafford Half Marathon
|
||
|
Week Commencing Mar 23 |
Rest Day
|
30 minutes Recovery Run + Strength
|
45 minutes Easy Run
|
Rest Day
|
45 minutes Easy Run
|
Rest Day
|
60 minutes Easy Run
|
||
|
Week Commencing Mar 30 |
Block 10 Start
|
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
40 minutes Easy Run
|
60 minutes Easy Run
|
4-week Block Targets
|
|
Week Commencing Apr 06 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
45 minutes Easy Run
|
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
|
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 Apr 13 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
50 minutes Easy Run
|
Rest Day
|
45 minutes Easy Run
|
10 minutes Warm Up, 14 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
90 minutes Easy Long Run
|
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Week Commencing Apr 20 |
30 minutes Recovery Run + Strength
|
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
|
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
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Rest Day
|
45 minutes Easy Run
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
90 minutes Easy Long Run
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Week Commencing Apr 27 |
Block 11 Start
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4-week Block Targets
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Week Commencing May 04 |
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Week Commencing May 11 |
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Week Commencing May 18 |
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Week Commencing May 25 |
Block 12 Start
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Week Commencing Jun 01 |
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Week Commencing Jun 08 |
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Week Commencing Jun 15 |
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