📅 Training Planner - Rita Sanna
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
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Week Commencing Nov 17 |
Block 5 Start
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4-week Block Targets
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Week Commencing Nov 24 |
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Week Commencing Dec 01 |
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Week Commencing Dec 08 |
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Week Commencing Dec 15 |
Block 6 Start
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30 minutes Easy Run
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10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Cross Fit
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10 minutes Warm Up, 8 minutes at Threshold, 10 minutes Cool Down
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45 minutes Cycle
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165 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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4-week Block Targets
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Week Commencing Dec 22 |
40 minutes Easy Run
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10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Cross Fit
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Rest Day
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Rest Day
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120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Dec 29 |
30 minutes Easy Run
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10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
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Cross Fit
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Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes Cool Down
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45 minutes Cycle
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165 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Jan 05 |
30 minutes Recovery Run
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10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Cross Fit
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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60 minutes Cycle
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180 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Jan 12 |
Block 7 Start
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30 minutes Recovery Run
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10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Cross Fit
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10 minutes Warm Up, 2 x (2 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
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45 minutes Cycle
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120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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4-week Block Targets
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Week Commencing Jan 19 |
Rest Day
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10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
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Cross Fit
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
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Rest Day
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Week Commencing Jan 26 |
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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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
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20 minutes Easy Run + Strides
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Dubai Marathon
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Week Commencing Feb 02 |
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Week Commencing Feb 09 |
Block 8 Start
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Rest Day
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30 minutes Brisk Walk
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Cross Fit
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Rest Day
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45 minutes Cycle
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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 Feb 16 |
10 minutes Warm Up, 3 x 3 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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Cross Fit
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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45 minutes Cycle
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60 minutes Easy Run
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Rest Day
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Week Commencing Feb 23 |
10 minutes Warm Up, 4 x 3 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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Cross Fit
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10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
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45 minutes Cycle
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75 minutes Easy Long Run
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Rest Day
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Week Commencing Mar 02 |
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Rest Day
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Cross Fit
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Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
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45 minutes Cycle
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60 minutes Easy Run
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Rest Day
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Week Commencing Mar 09 |
Block 9 Start
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4-week Block Targets
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Week Commencing Mar 16 |
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Week Commencing Mar 23 |
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Week Commencing Mar 30 |
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Week Commencing Apr 06 |
Block 10 Start
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4-week Block Targets
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Week Commencing Apr 13 |
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Week Commencing Apr 20 |
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Week Commencing Apr 27 |
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