📅 Training Planner - Rita Sanna

← Back to Planner

📝 Coaching Notes

I love cycling as well and the past weeks I've not done it much but not a priority at the moment, can be sacrificed for this training.  Abudadi Marathon - December.

Work can be challenging for me as well.

I have my family visiting in Dubai for the holiday season from 24th December to 12th January. It's not going to be easy to go to bed early and exercise in the morning but I am keen to do it.

Also I will travel to KSA in January probably from 12th to 18th.

I have been stuck with body fat and wanting to loose some weight for months this year. I started in August to follow the advice of Ted Naiman and his book Satiety Per Calorie and manage to loose 3kg. I am not super consistent but I would like to keep improving my body composition, being fit, losing fat, in particular around my belly, and get more muscles. But I know to do so need to exercise at the gym more and more consistently.

It's important for me to be able to trust my coach.

[2026-03-15] Adding spinning sessions on Tuesday and Thursday evenings as requested by Rita, while keeping the running sessions in the mornings from Monday to Friday.

📋 Excel-like Controls

Navigate cells Tab / ↑↓←→

Edit cell Click or F2

Copy/Paste Ctrl+C / Ctrl+V

Context menu Right-click

Save & exit Enter / Esc

Copy week Right-click week

Week	Phase	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Targets
Week Commencing Jan 12	Base Pre-Comp Comp Recovery	30 minutes Recovery Run	10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	Cross Fit	10 minutes Warm Up, 2 x (2 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down	45 minutes Cycle	120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking	Rest Day	Dubai Marathon
Week Commencing Jan 19		Rest Day	10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down	Cross Fit	10 minutes Easy, 10 minutes Steady, 10 minutes Easy	Rest Day	60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking	Rest Day
Week Commencing Jan 26		10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	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	20 minutes Easy Run + Strides	Dubai Marathon
Week Commencing Feb 02		Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
Week Commencing Feb 09	Base Pre-Comp Comp Recovery	Gym Session A	30 minutes Brisk Walk	Gym Session B	Rest Day	45 minutes Cycle	Gym Session C	Rest Day	Abudadi Marathon - December.
Week Commencing Feb 16		20 minutes VERY easy Run	Gym Session A	Rest Day	Gym Session B	45 minutes Cycle	30 minutes Recovery Run + Gym Session C	Rest Day
Week Commencing Feb 23		45 minutes Cycle	Gym Session B	10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down	Gym Session A	60 minutes Easy Cycle	Long Hike	Rest Day
Week Commencing Mar 02		10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	Gym Session A	Rest Day	Gym Session B	60 minutes Easy Cycle	45 minutes Easy Run + Gym Session C	Rest Day
Week Commencing Mar 09	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...	Building on the last few weeks. Enjoying Training.
Week Commencing Mar 16		Crossfit class	30 minutes Easy Run // Spin Class	Rest Day	45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class	Crossfit class	Weekend	Weekend
Week Commencing Mar 23		Crossfit class	45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class	Rest Day	10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down // Spin Class	Crossfit class	Weekend	Weekend
Week Commencing Mar 30		Crossfit class	Spin Class	10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class	Crossfit class	Weekend	Weekend
Week Commencing Apr 06	Base Pre-Comp Comp Recovery	Crossfit class	Spin Class	10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down	Spin Class	Crossfit class	Weekend	Weekend	• Build aerobic base<br>• Focus on consistency
Week Commencing Apr 13		Crossfit class	Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down // Spin Class	Crossfit class	60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class	30 minutes Easy Run	Weekend	Weekend
Week Commencing Apr 20		Crossfit class	10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down // Spin Class	Crossfit class	60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class	Crossfit class	Weekend	Weekend
Week Commencing Apr 27		Crossfit class	Spin Class	40 minutes Easy Run	10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down // Spin Class	Rest Day	Weekend	Weekend
Week Commencing May 04	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 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		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 01	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 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...
Week Commencing Jun 22		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...

✅ All changes saved

Last saved: Just now