📅 Training Planner - Phil Sales
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Jan 26 |
Block 8 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
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Rest Day
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60 minutes Easy Run
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165 minutes Easy / Steady Long Run
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4-week Block Targets
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Week Commencing Feb 02 |
20 - 30 minutes Conditioning Work
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45 minutes Easy Run
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10 minutes Warm Up, 3 x 15 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, 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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30 minutes Recovery Run
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120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
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Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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45 minutes Easy Run
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Rest Day
|
10 minutes Warm Up, 6 x 4 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
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Week Commencing Feb 16 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 3 x 15 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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Rest Day
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10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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120 minutes Easy Long Run
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Week Commencing Feb 23 |
Block 9 Start
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20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 6 x 4 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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45 minutes Easy Run
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165 minute Long Run; First 75 minutes Easy, Second 90 minutes at Marathon Pace
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4-week Block Targets
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Week Commencing Mar 02 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
|
45 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)
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Rest Day
|
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
|
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Week Commencing Mar 09 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
|
45 minutes Easy Run
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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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Rest Day
|
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
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Week Commencing Mar 16 |
Rest Day
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10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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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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Rest Day
|
20 minutes Easy Run + Strides
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Rome Marathon
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Week Commencing Mar 23 |
Block 10 Start
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Rest Day
|
Rest Day
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30 minutes Easy Cross Training
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Stretch and Foam Roll
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Rest Day
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30 minutes Easy Cross Training
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60 minutes Brisk Walk
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4-week Block Targets
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Week Commencing Mar 30 |
Stretch and Foam Roll
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30 minutes Easy Cross Training
|
Rest Day
|
30 minutes Recovery Run
|
Rest Day
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10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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60 minutes Easy Run
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Week Commencing Apr 06 |
Rest Day
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10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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35 minutes Easy Run
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10 minutes Warm Up, 6 x 4 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
|
60 minutes Easy Run
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Week Commencing Apr 13 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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45 minutes Easy Run
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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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Rest Day
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70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
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Week Commencing Apr 20 |
Block 11 Start
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London Marathon
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4-week Block Targets
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Week Commencing Apr 27 |
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Week Commencing May 04 |
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Week Commencing May 11 |
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Week Commencing May 18 |
Block 12 Start
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4-week Block Targets
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Week Commencing May 25 |
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Week Commencing Jun 01 |
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Week Commencing Jun 08 |
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Week Commencing Jun 15 |
Block 13 Start
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Week Commencing Jun 22 |
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Week Commencing Jun 29 |
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Week Commencing Jul 06 |
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