📅 Training Planner - Adam Kinsmore-Ward
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
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Week Commencing Dec 22 |
Block 12 Start
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2-week Block Targets
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Week Commencing Dec 29 |
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Week Commencing Jan 05 |
Block 13 Start
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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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Weights
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Indoor Bike - Intervals
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30 minutes Easy Run
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Rest Day
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60 minutes Easy Run
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2-week Block Targets
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Week Commencing Jan 12 |
20 - 30 minutes Conditioning Work
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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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Weights
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Indoor Bike - Intervals
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10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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Rest Day
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75 minutes Easy Long Run
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Week Commencing Jan 19 |
Block 14 Start
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20 - 30 minutes Conditioning Work
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Indoor Bike - 45 to 60 minutes Easy to Steady
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Weights
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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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40 minutes Easy Run
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Rest Day
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60 minutes Easy Run
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2-week Block Targets
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Week Commencing Jan 26 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
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Weights
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10 minutes Warm Up, 3 x (4 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
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Indoor Bike - 45 to 60 minutes Easy to Steady
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Rest Day
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Gt Bentley Half
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Week Commencing Feb 02 |
Block 15 Start
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20 - 30 minutes Conditioning Work
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Indoor Bike - 45 to 60 minutes Easy to Steady
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Weights
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45 minutes Easy Run
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Rest Day
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10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
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105 minutes Easy Long Run
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2-week Block Targets
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Week Commencing Feb 09 |
20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
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Weights
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10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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Indoor Bike - 45 to 60 minutes Easy to Steady
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Rest Day
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120 minutes Easy / Steady Long Run
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Week Commencing Feb 16 |
Block 16 Start
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20 - 30 minutes Conditioning Work
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10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain 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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40 minutes Easy 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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105 minutes Easy Long Run
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2-week Block Targets
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Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
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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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Weights
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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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30 minutes Recovery Run
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135 minutes Easy / Steady Long Run
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Week Commencing Mar 02 |
Block 17 Start
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2-week Block Targets
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Week Commencing Mar 09 |
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