Planning Your Training

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In order to maximize the benefit you get from your 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 unforeseen changes, and some boxes a few weeks ahead may be blank until nearer the time. An example is attached showing the plans of a 10k runner. (You may wish to fill in the blanks to finalise a suitable schedule). 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 and/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	Week 2	Week 3	Week 4	Week 5	Week 6
Sun	75 mins steady	1 hour easy	40 mins easy	70 mins steady	1 hour easy	75 mins steady
Mon	30 mins easy	rest	35 mins fartlek			800/ 1000/ 800
Tues	Long reps	Out & back 30 mins	rest	Tempo run 20 mins		40 mins easy
Weds	rest	6 x 800m	Hill reps			3k race
Thurs	40 mins fartlek	Easy 35 mins				rest
Fri	40 mins steady	Easy 25 mins + strides		30 mins easy
Sat	10 x 200m	10k race		5k race

Mel Edwards
January 2007