Planning Your Training

In order to maximise the benefit you get from training it is vital to plan ahead.

This is simply done by preparing a spreadsheet for a number of weeks in the future and filling in the boxes with your proposed workouts and races. 

This is best done in pencil to accommodate unforseen changes and some boxes a few weeks ahead may be blank until nearer the time. An example is given below showing the plans of a 10k runner. (You may wish to fill in the blanks to finalise a suitable shedule). However it is important to constantly check and update the sheet to take into account daily feelings. There is no point in doing a 20 minute tempo run if your Achilles tendon is niggly. Work or family commitments are also likely to change, but by planning ahead you are more likely to have included and completed important sessions.

Example of 10k Training Schedule

week 1
2
3
4
5
6
Sunday
75 mins steady 
60 mins easy 
40 mins easy 
70 mins steady 60 mins easy 
75 mins easy
Monday
30 mins easy rest 35 mins fartlek        800m/ 1000m/ 800m
Tuesday Long reps Out & back 30 mins rest tempo run 20 mins   40 mins easy
Wednesday rest
6x800m hill reps     3k race
Thursday
40 mins fartlek 35 mins easy       rest
Friday
40 mins steady 25 mins steady + strides   30 mins easy    
Saturday
10x200m 10k race
       

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