📅 Training Planner - Luke Morley
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
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
|
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
|
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|
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
|
45 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
|
75 minutes Easy Long Run
|
||
|
Week Commencing Dec 08 |
Block 6 Start
|
30 minutes Recovery Run + Strength
|
60 minutes Easy Run
|
10 minutes Warm Up, 18 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
|
45 minutes Easy Run
|
Rest Day
|
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
|
|
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
|
60 minutes Easy Run
|
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
|
Rest Day
|
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
|
90 minutes Easy Long Run
|
||
|
Week Commencing Dec 22 |
Strength
|
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
|
50 minutes Easy Run
|
40 minutes Easy Run - Happy Christmas
|
Rest Day
|
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
|
75 minutes Easy Long Run
|
||
|
Week Commencing Dec 29 |
30 minutes Recovery Run + Strength
|
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
|
Rest Day
|
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
|
20 minutes Easy Run + Strides
|
Staffs XC Championships
|
Rest Day
|
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|
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
|
||
|
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
|
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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
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10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
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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
|
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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
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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
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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)
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Rest Day
|
120 minutes Easy Long Run
|
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Week Commencing Feb 16 |
30 minutes Recovery Run + Strength
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10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
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45 minutes Easy Run
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10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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Rest Day
|
10 minutes Warm Up, 2 x 4 miles at Half Marathon Pace with a 6 minute recovery, 10 minutes Cool Down
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90 minutes Easy Long Run
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Week Commencing Feb 23 |
30 minutes Recovery Run + Strength
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60 minutes Easy Run
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10 minutes Warm Up, 3 x 16 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, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
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60 minutes Easy Run
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90 minutes Long Run - Pick up last 30 minutes to Half Marathon Pace
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Week Commencing Mar 02 |
Block 9 Start
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Strength
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120 minutes Easy Long Run
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4-week Block Targets
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Week Commencing Mar 09 |
30 minutes Recovery Run + Strength
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90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
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Week Commencing Mar 16 |
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Stafford Half Marathon
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Week Commencing Mar 23 |
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Week Commencing Mar 30 |
Block 10 Start
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4-week Block Targets
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Week Commencing Apr 06 |
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Week Commencing Apr 13 |
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Week Commencing Apr 20 |
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