Training Plan 30/1/12
DAY | AM | PM |
---|---|---|
MONDAY | REST | 5M EASY |
TUESDAY | REST | REST |
WEDNESDAY | REST | 5M STEADY |
THURSDAY | REST | REST |
FRIDAY | REST | 5M WITH FARTLEK |
SATURDAY | 3M EASY | REST |
SUNDAY | REST | REST |
WEEKLY TOTAL | 18 MILES |
@~@~@~ Major Training Break ~@~@~@
October 2011-January 2012
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 | REST | 12M 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 | REST | 10M 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 | REST | 8M 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 | REST | REST |
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 | REST | 12M 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 | REST | SPEED 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 | REST | 9M 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 | REST | MID 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 | REST | MID 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 | REST | RACE: 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 | REST | 8M 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 | REST | 7M 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 | REST | 8M 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 | REST | 6M 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 | REST | TEMPO 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 | REST | 11M 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 | REST | 10M 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 | REST | 5M 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 | REST | 5M 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 HIP | RESTING 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 | REST | REST (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 | REST | 10M 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 | REST | 12M 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 | REST | 15M STEADY WITH TEMPO |
FRIDAY | 5M EASY | 5M EASY |
SATURDAY | SHORT INTERVALS | 4 EASY |
SUNDAY | LONG RUN 22 MILES | REST |
WEEKLY TOTAL | 92 MILES | |
"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
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