📅 Training Planner - Katherine Murray

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📝 Coaching Notes

[2025-10-07 - Email]: Katherine has been struggling with easy/club runs and has been substituting cycling into work while adding time onto her long runs. She has upcoming races and an orienteering event on 9th and 16th November. Katherine is concerned about her half marathon performance and her preparation for the Manchester Marathon. Coach attention is needed to address Katherine's race concerns and guide her on pre-Marathon preparation.

9th Nov I’m pacing my friend in the Tatton half (she’s aiming for 2.5h so using it as an easy run). I’ll probably be away for work 5th-8th, TBC.
16th Nov I’m considering doing an orienteering event with some friends in the Peaks - 3 hour time limit but will be a lot of stop/start I imagine

Not really sure how to approach half on Sunday - would be nice for my pre-marathon confidence to get under 1:49 (old PB) - I’m a lot faster and stronger than my easy-ish 1:50 last year but not sure how my recent lack of longer reps will play out? I did a 10 mile easy run on 28th with only mild DOMS the next day.

Also, I’m guessing doing a half in the run up to Manchester marathon would be good - what sort of time frame beforehand should I aim for, and would it be useful to do one in Jan/Feb time too? How far out would I lock in on a rough target time (I’m definitely only ever doing 1 marathon so would be nice to do it well!)?

[2026-01-12] - Recent setbacks due to skin cancer procedure and cold affecting training consistency.
- Adjustments made to training plan, including shorter long run due to weather conditions.
- Plans to include strength/cross training during upcoming holiday.
- Potential impact on performance due to recent interruptions in training schedule.

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Week	Phase	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Targets
Week Commencing Nov 10	Base Pre-Comp Comp Recovery	20 - 30 minutes Conditioning Work	Club Training Session	30 minutes Easy Cross Training	Rest Day	Rest Day	30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle 30	75 minutes Easy Long Run	HILL WORK. Let’s be careful but also get some in.
Week Commencing Nov 17		20 - 30 minutes Conditioning Work	Club Training Session	30 minutes Recovery Run	Rest Day	10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down	30 minutes Easy Cross Training	100 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Week Commencing Nov 24		20 - 30 minutes Conditioning Work	Club Training Session	30 minutes Easy Cross Training	40 minutes Easy Run	Rest Day	10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down	60 minutes Easy Run
Week Commencing Dec 01		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	30 minutes Recovery Run	10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down	30 minutes Easy Cross Training	110 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Week Commencing Dec 08	Base Pre-Comp Comp Recovery	20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	30 minutes Recovery Run	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	30 minutes Easy Cross Training	75 minutes Easy Long Run	Keeping a nice training routine going. More hills - but be careful
Week Commencing Dec 15		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	30 minutes Easy Cross Training	10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down	30 minutes Easy Cross Training	100 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Week Commencing Dec 22		20 - 30 minutes Conditioning Work	10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down	30 minutes Easy Cross Training	Rest Day - Happy Christmas	10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down	Rest Day	60 minutes Easy Run
Week Commencing Dec 29		20 - 30 minutes Conditioning Work	10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down	30 minutes Recovery 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	30 minutes Easy Cross Training	120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Week Commencing Jan 05	Base Pre-Comp Comp Recovery	20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	45 minutes Easy Cross Training	10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down	20 - 30 minutes Conditioning Work	140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking	Consistent Training. Marathon focus.
Week Commencing Jan 12		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	20 - 30 minutes Conditioning Work	30 minutes Easy Cross Training	120 minutes Easy Long Run: Split - 28 minutes running, 2 minute walking
Week Commencing Jan 19		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down	20 - 30 minutes Conditioning Work	30 minutes Easy Cross Training	140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Week Commencing Jan 26		20 - 30 minutes Conditioning Work	Club Training Session	45 minutes Easy Cross Training	Rest Day	10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down	20 - 30 minutes Conditioning Work	120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Week Commencing Feb 02	Base Pre-Comp Comp Recovery	20 - 30 minutes Conditioning Work	Travel Day	45 minutes Easy Run	10 minutes Warm Up, 4 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	30 minutes Easy Cross Training	Rest Day	140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking	Enjoying holiday. Keeping the training going.
Week Commencing Feb 09		20 - 30 minutes Conditioning Work	30 minutes Easy Cross Training	10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down	30 minutes Easy Cross Training	10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down	Travel Day	160 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Week Commencing Feb 16		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	45 minutes Easy Run	Rest Day	10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	80 minutes Easy / Steady Long Run
Week Commencing Feb 23		20 - 30 minutes Conditioning Work	Club Training Session	30 minutes Easy Cross Training	10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	Rest Day	30 minutes Easy Cross Training	160 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Week Commencing Mar 02	Base Pre-Comp Comp Recovery	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	• Build aerobic base<br>• Focus on consistency
Week Commencing Mar 09		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...
Week Commencing Mar 16		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Wilmslow Half
Week Commencing Mar 23		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...
Week Commencing Mar 30	Base Pre-Comp Comp Recovery	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	• Build aerobic base<br>• Focus on consistency
Week Commencing Apr 06		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...
Week Commencing Apr 13		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...
Week Commencing Apr 20		Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...	Click to add session...

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