📅 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 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	20 - 30 minutes Conditioning Work	Club Training Session	30 minutes Easy Cross Training	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)	40 minutes Easy Cross Training	160 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy	Wilmslow Half. Marathon Pace work.
Week Commencing Mar 09		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	Rest Day	10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	40 minutes Easy Cross Training	180 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy
Week Commencing Mar 16		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle	Rest Day	Rest Day	Wilmslow Half
Week Commencing Mar 23		20 - 30 minutes Conditioning Work	40 minutes Easy Cross Training	10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down	Rest Day	10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	40 minutes Easy Cross Training	120 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy
Week Commencing Mar 30	Base Pre-Comp Comp Recovery	20 - 30 minutes Conditioning Work	Club Training Session	40 minutes Easy Cross Training	Rest Day	10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	Rest Day	70 minute Long Run; Pick up middle 50 minutes to Marathon Pace	• Build aerobic base<br>• Focus on consistency
Week Commencing Apr 06		20 - 30 minutes Conditioning Work	Club Training Session	Rest Day	Rest Day	30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle	Rest Day	Manchester Marathon
Week Commencing Apr 13		Rest Day	Rest Day	Stretch and Foam Roll	Rest Day	Stretch and Foam Roll	30 minutes Easy Walk	Stretch and Foam Roll
Week Commencing Apr 20		20 - 30 minutes Conditioning Work	30 minutes Easy Cross Training	Stretch and Foam Roll	Rest Day	Stretch and Foam Roll	30 minutes Easy Run	Rest Day
Week Commencing Apr 27	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 May 04		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 May 11		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 May 18		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 May 25	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 Jun 01		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 Jun 08		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 Jun 15		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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