Training



Training Plan 30/1/12

DAY AM PM
MONDAY REST 5M EASY
TUESDAY REST REST
WEDNESDAY REST 5M STEADY
THURSDAY RESTREST
FRIDAY REST 5M WITH FARTLEK
SATURDAY 3M EASY REST
SUNDAY REST REST

WEEKLY TOTAL 18 MILES


@~@~@~ Major Training Break ~@~@~@
October 2011-January 2012


Training Plan 18/9/11


DAY AM PM
MONDAY REST REST
TUESDAY REST INTERVALS: LADDER
WEDNESDAY REST 8M STEADY
THURSDAY REST
12M HILLY
FRIDAY REST 5M EASY
SATURDAY 9M TRAIL
SUNDAY 16M (6M TEMPO)

WEEKLY TOTAL 64 MILES


Training Plan 11/9/11


DAY AM PM
MONDAY REST 8M STEADY
TUESDAY REST INTERVALS: 8X600M
WEDNESDAY REST 7M STEADY
THURSDAY REST12M INCL 4M TEMPO
FRIDAY REST 5M EASY
SATURDAY 7M EASY REST
SUNDAY 15M STEADY REST

WEEKLY TOTAL 58 MILES


Training Plan 04/9/11


DAY AM PM
MONDAY REST 8M STEADY
TUESDAY REST 10M STEADY
WEDNESDAY REST REST
THURSDAY REST INTERVALS
FRIDAY REST 5M EASY
SATURDAY 9M TRAIL REST
SUNDAY LONG WITH TEMPO:
15M (3M+2M)
REST

WEEKLY TOTAL 56 MILES


Training Plan 29/8/11


DAY AM PM
MONDAY REST 8M STEADY
TUESDAY REST INTERVALS:
10x90S ON GRASS
WEDNESDAY REST 8M EASY
THURSDAY REST10M STEADY
FRIDAY REST REST
SATURDAY 8M FARTLEK REST
SUNDAY REST LONG WITH TEMPO:
15M (2X2M+1M)

WEEKLY TOTAL 49 MILES


Training Plan 22/8/11

DAY AM PM
MONDAY REST 7M STEADY
TUESDAY REST INTERVALS:
10x400M
WEDNESDAY REST 5M EASY
THURSDAY REST8M EASY
FRIDAY REST REST
SATURDAY REST REST
SUNDAY REST LONG WITH TEMPO:
15M WITH 1X2, 2X1M

WEEKLY TOTAL 43 MILES

Training Plan 15/8/11 - INJURED
Training Plan 08/8/11 - INJURED
Training Plan 25/7/11 - INJURED
Training Plan 18/7/11 - INJURED
Training Plan 11/7/11 - INJURED
Training Plan 04/7/11 - INJURED

DAY AM PM
MONDAY REST 7M STEADY
TUESDAY REST INJURED :{
WEDNESDAY REST REST
THURSDAY RESTREST
FRIDAY REST REST
SATURDAY REST REST
SUNDAY REST REST

WEEKLY TOTAL 7 MILES

No Fixed Training Plan 29/6/11 - Holiday in Mountains!
No Fixed Training Plan 22/6/11 - Holiday in Mountains!


Training Plan 15/6/11 

DAY AM PM
MONDAY REST 10M EASY
TUESDAY REST INTERVALS: 6X800M
WEDNESDAY REST 10M STEADY
THURSDAY REST12M WITH TEMPO
FRIDAY REST 5M RECOVERY
SATURDAY INTERVALS:
 2X200M+
12X400M+
 2X200M= 8 MILES

REST
SUNDAY 19M EASY REST
WEEKLY TOTAL 74 MILES

Training Plan 6/6/11 

DAY AM PM
MONDAY REST 8M RECOVERY
TUESDAY REST 7M RECOVERY
WEDNESDAY REST 10M STEADY
THURSDAY RESTSPEED REPS:
10X200M
FRIDAY REST 5M RECOVERY
SATURDAY 4M EASY REST
SUNDAY RACE:
8M TRAIL RELAY
8M EASY
WEEKLY TOTAL 55 MILES

Training Plan 30/5/11 

DAY AM PM
MONDAY 5M STEADY REST
TUESDAY REST INTERVALS:
6X800M=
7M TOTAL
WEDNESDAY REST 12M EASY TRAIL
THURSDAY REST9M STEADY
FRIDAY REST 4M RECOVERY
SATURDAY HM TRAIL RACE REST
SUNDAY EASY RUN - 12M REST
WEEKLY TOTAL 55 MILES

Training Plan 23/5/11

DAY AM PM
MONDAY 5M STEADY REST
TUESDAY REST INTERVALS:
12X200M
8M TOTAL
WEDNESDAY REST (BUG) REST (BUG)
THURSDAY REST (BUG)5M STEADY
FRIDAY REST 5M RECOVERY
SATURDAY INTERVALS:
12X400M
REST
SUNDAY EASY RUN - 19M REST
WEEKLY TOTAL 54 MILES

Training Plan 16/5/11

DAY AM PM
MONDAY 9M STEADY REST
TUESDAY REST INTERVALS:
3X1200M+
3X800M= 9M TOTAL
WEDNESDAY REST 10M EASY TRAIL
THURSDAY RESTMID WEEK LONG RUN
WITH 6M TEMPO
FRIDAY REST 5M RECOVERY
SATURDAY SPEED REPS:
4X200M+200M JR
2X400M+400M JR
1X800M+800M JR
2X400M+400M JR
4X200M=9M TOTAL
RECOVERY 4M
SUNDAY LONG RUN - 18M REST
WEEKLY TOTAL 78 MILES

Back To It! Training Plan 9/5/11

DAY AM PM
MONDAY 9M STEADY REST
TUESDAY REST 9M BRISK HILLY RUN
WEDNESDAY REST 9M EASY TRAIL
THURSDAY RESTMID WEEK LONG RUN
WITH HILLS
FRIDAY REST 5M RECOVERY
SATURDAY INTERVALS:
4X200M, 3X1K, 2X400M
REST
SUNDAY LONG STEADY RUN - 17M REST
WEEKLY TOTAL 72 MILES

Training Plan - Recovery Week 4 2/5/11

DAY AM PM
MONDAY 12M STEADY+STRIDES REST
TUESDAY REST 8M WITH INTERVALS: 6X600M
WEDNESDAY REST 5M EASY
THURSDAY RESTRACE: 5M
=10M TOTAL
FRIDAY REST 8M EASY TRAIL
SATURDAY 5M EASY WITH STRIDES REST
SUNDAY CALDERDALE WAY TEAM RELAY: 10M TRAIL RACE REST
WEEKLY TOTAL 57 MILES

Training Plan - Recovery Week 3 25/4/11

DAY AM PM
MONDAY REST REST
TUESDAY REST 9M WITH REPS:
9X200M
WEDNESDAY REST 8M EASY TRAIL
THURSDAY REST8M EASY TRAIL
FRIDAY REST REST
SATURDAY 9M WITH REPS:
12X300M
REST
SUNDAY 15M STEADY REST
WEEKLY TOTAL 49 MILES

Training Plan - Recovery Week 2 18/4/11

DAY AM PM
MONDAY REST 5M EASY
TUESDAY REST 8M EASY
WEDNESDAY REST 8M EASY TRAIL
THURSDAY REST7M EASY
FRIDAY REST 5M EASY
SATURDAY 9M FARTLEK REST
SUNDAY 14M TRAIL REST
WEEKLY TOTAL 56 MILES

Training Plan - Recovery 11/4/11

DAY AM PM
MONDAY REST REST
TUESDAY REST 3M EASY
WEDNESDAY REST 5M EASY WITH STRIDES
THURSDAY REST8M TRAIL
FRIDAY REST 5M TRAIL
SATURDAY 8M FARTLEK REST
SUNDAY 10M TRAIL REST
WEEKLY TOTAL 39 MILES

Training Plan - Taper 4/4/11

DAY AM PM
MONDAY REST 5M EASY WITH STRIDES
TUESDAY REST 8M STEADY WITH TEMPO
WEDNESDAY REST 7M EASY WITH STRIDES
THURSDAY REST6M EASY
FRIDAY 4M EASY REST
SATURDAY 4M EASY REST
SUNDAY MARATHON REST
WEEKLY TOTAL 45 MILES

Training Plan - Taper 28/3/11

DAY AM PM
MONDAY 9M EASY REST
TUESDAY REST 8M WITH STRIDES
WEDNESDAY REST 6M EASY
THURSDAY RESTTEMPO INTERVALS
8 MILES TOTAL
FRIDAY 5M EASY 5M STEADY
SATURDAY 7M WITH STRIDES REST
SUNDAY 13M EASY REST
WEEKLY TOTAL 56 MILES


Training Plan 21/3/11

DAY AM PM
MONDAY REST 8M EASY ON GRASS
TUESDAY REST 10M STEADY ON GRASS
WEDNESDAY REST 20M WITH TEMPO
THURSDAY REST11M STEADY
FRIDAY 5M EASY 5M STEADY
SATURDAY 6M WITH STRIDES REST
SUNDAY 10M RACE - 15 TOTAL 5M RECOVERY
WEEKLY TOTAL 83 MILES

Training Plan 14/3/11

DAY AM PM
MONDAY REST 6M EASY ON GRASS
TUESDAY REST 8M STEADY ON GRASS
WEDNESDAY REST 14M WITH TEMPO
THURSDAY REST10M STEADY
FRIDAY 8M EASY 12M EASY TRAIL
SATURDAY 300M INTERVALS 5M STEADY
SUNDAY LONG RUN: 22M REST
WEEKLY TOTAL 84 MILES

Training Plan 7/3/11

DAY AM PM
MONDAY REST 10M EASY
TUESDAY REST 5M STEADY
WEDNESDAY 5M EASY REST
THURSDAY REST5M  EASY
FRIDAY 8M EASY 5M STEADY
SATURDAY 5K XC RACE 5M STEADY
SUNDAY LONG RUN: 24M REST
WEEKLY TOTAL 74 MILES


Training Plan 28/2/11

DAY AM PM
MONDAY REST 10M STEADY
TUESDAY REST 10M STEADY
WEDNESDAY REST MEDIUM TEMPO SESSION:
3M EASY+
7M TEMPO+
3M EASY
TOTAL 13 MILES
THURSDAY REST5M EASY
FRIDAY REST 4M EASY
SATURDAY 7M STEADY REST
SUNDAY TRIMPELL 20M RACE REST
WEEKLY TOTAL 75 MILES


Training Plan 21/2/11

DAY AM PM
MONDAY REST REST
TUESDAY 8M EASY TRAIL - HIP STRAIN! RESTING HIP
WEDNESDAY RESTING HIP RESTING HIP
THURSDAY RESTING HIPRESTING HIP
FRIDAY RESTING HIP RESTING HIP
SATURDAY TENTATIVE 4M TEST TENTATIVE 5M TEST
SUNDAY TENTATIVE 8M TEST TENTATIVE 5M TEST
WEEKLY TOTAL 30 MILES


Training Plan 14/2/11

DAY AM PM
MONDAY REST 10M STEADY + STRIDES
TUESDAY REST REST CALF NIGGLE
WEDNESDAY REST REST (STILL NIGGLY)
THURSDAY RESTREST (STILL NIGGLY)
FRIDAY 5M EASY REST (STILL NIGGLY)
SATURDAY 5M EASY+STRIDES REST
SUNDAY RACE: BRAMLEY 20M REST
WEEKLY TOTAL 41 MILES


Training Plan 7/2/11

DAY AM PM
REST REST 10M STEADY + STRIDES
TUESDAY REST 12M STEADY
WEDNESDAY REST MEDIUM TEMPO SESSION:
3M EASY+
20MINS TEMPO+
15MINS EASY+
20 MINS TEMPO+
3M EASY
TOTAL 15 MILES
THURSDAY REST10M STEADY
FRIDAY 5M EASY 5M EASY + STRIDES
SATURDAY OK CROSS COUNTRY 5K 4 EASY
SUNDAY LONG RUN: 22M REST
WEEKLY TOTAL 82 MILES


Training Plan 31/1/11

DAY AM PM
REST REST 10M STEADY
TUESDAY REST 10M STEADY
WEDNESDAY REST MEDIUM TEMPO SESSION:
3M EASY+
4X1M @ TEMPO (1 MIN JR)+ 5MINS EASY+
3X1M @ TEMPO (1 MIN JR)+
3M EASY
TOTAL 15 MILES
THURSDAY REST12M STEADY
FRIDAY 5M EASY 5M EASY
SATURDAY 400M INTERVALS 4 EASY
SUNDAY LONG TEMPO SESSION:
3M EASY+
4X6 MIN @ TEMPO+
1HR EASY+
15-20 TEMPO+
3M EASY
TOTAL 21 MILES
REST
WEEKLY TOTAL 85 MILES


Training Plan 24/1/11

DAY AM PM
REST REST 10M STEADY
TUESDAY REST 10M STEADY
WEDNESDAY REST 10M STEADY
THURSDAY REST15M STEADY WITH TEMPO
FRIDAY 5M EASY 5M EASY
SATURDAY SHORT INTERVALS 4 EASY
SUNDAY LONG RUN 22 MILES REST
WEEKLY TOTAL 92 MILES


Training Inspiration
 

"Pain is weakness leaving the body."
Tom Sobal, World Snowshoe Racing Champion





"There's no such thing as bad weather,  
just soft people."
Bill Bowerman




"If it hurts, make it hurt more."
Percy Cerutty



Feed Little Ron...





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