📅 Training Planner - Adam Kinsmore-Ward
📝 Coaching Notes
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| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Targets |
|---|---|---|---|---|---|---|---|---|---|
|
Week Commencing Feb 16 |
Block 16 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
30 minutes Recovery Run
|
Rest Day
|
40 minutes Easy Run
|
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
|
105 minutes Easy Long Run
|
2-week Block Targets
|
|
Week Commencing Feb 23 |
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
|
Weights
|
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
|
Rest Day
|
30 minutes Recovery Run
|
135 minutes Easy / Steady Long Run
|
||
|
Week Commencing Mar 02 |
Block 17 Start
|
20 - 30 minutes Conditioning Work
|
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
|
Weights
|
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
|
Colchester Half
|
2-week Block Targets
|
|
Week Commencing Mar 09 |
20 - 30 minutes Conditioning Work
|
Rest Day
|
Weights
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
120 minutes Easy Long Run
|
||
|
Week Commencing Mar 16 |
Block 18 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
|
Weights
|
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
|
Rest Day
|
45 minutes Easy Run
|
150 minutes Easy / Steady Long Run
|
2-week Block Targets
|
|
Week Commencing Mar 23 |
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
|
Weights
|
45 minutes Easy Run
|
Rest Day
|
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
|
165 minutes Easy / Steady Long Run
|
||
|
Week Commencing Mar 30 |
Block 19 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Weights
|
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
|
Rest Day
|
30 minutes Recovery Run
|
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
|
2-week Block Targets
|
|
Week Commencing Apr 06 |
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
|
Weights
|
Rest Day
|
10 minutes Warm Up, 6 x 3 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
|
30 minutes Recovery Run
|
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
|
||
|
Week Commencing Apr 13 |
Block 20 Start
|
20 - 30 minutes Conditioning Work
|
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
Weights
|
Rest Day
|
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
|
Rest Day
|
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
|
2-week Block Targets
|
|
Week Commencing Apr 20 |
Rest Day
|
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
|
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 (optional)
|
London Marathon
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|
Week Commencing Apr 27 |
Block 21 Start
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2-week Block Targets
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Week Commencing May 04 |
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