📅 Training Planner - Phil Sales
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
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Week Commencing Oct 06 |
Block 4 Start
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20 - 30 minutes Conditioning Work
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30 minutes Easy Run
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Stretch and Foam Roll
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Rest Day
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20 - 30 minutes Conditioning Work
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30 minutes Easy Run
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Rest Day
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4-week Block Targets
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Week Commencing Oct 13 |
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Week Commencing Oct 20 |
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Week Commencing Oct 27 |
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Week Commencing Nov 03 |
Block 5 Start
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20 - 30 minutes Conditioning Work
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Rest Day
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10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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20 - 30 minutes Conditioning Work
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30 minutes Recovery Run
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45 minutes Easy Run
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4-week Block Targets
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Week Commencing Nov 10 |
20 - 30 minutes Conditioning Work
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Rest Day
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10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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20 - 30 minutes Conditioning Work
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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60 minutes Easy Run
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Week Commencing Nov 17 |
20 - 30 minutes Conditioning Work
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Rest Day
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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
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Rest Day
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20 - 30 minutes Conditioning Work
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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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60 minutes Easy Run
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Week Commencing Nov 24 |
20 - 30 minutes Conditioning Work
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Rest Day
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10 minutes Warm Up, 5 x 5 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 Recovery Run
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45 minutes Steady Undulating Run
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60 minutes Easy Run
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Week Commencing Dec 01 |
Block 6 Start
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20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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Rest Day
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30 minutes Recovery 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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75 minutes Easy Long Run
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4-week Block Targets
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Week Commencing Dec 08 |
20 - 30 minutes Conditioning Work
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40 minutes Easy Run
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Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
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30 minutes Recovery Run
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Rest Day
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10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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90 minutes Easy Long Run
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Week Commencing Dec 15 |
20 - 30 minutes Conditioning Work
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
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30 minutes Recovery Run
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Rest Day
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10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
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90 minutes Easy Long Run
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Week Commencing Dec 22 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
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50 minutes Easy Run
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Rest Day - Happy Christmas
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30 minutes Recovery Run
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45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
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75 minutes Easy Long Run
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Week Commencing Dec 29 |
Block 7 Start
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4-week Block Targets
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Week Commencing Jan 05 |
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Week Commencing Jan 12 |
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Week Commencing Jan 19 |
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Week Commencing Jan 26 |
Block 8 Start
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Week Commencing Feb 02 |
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Week Commencing Feb 09 |
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Week Commencing Feb 16 |
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Week Commencing Feb 23 |
Block 9 Start
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Week Commencing Mar 02 |
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Week Commencing Mar 09 |
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Week Commencing Mar 16 |
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