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TRAINING PLAN
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ATHLETEyour nameS.T. Goalsinsert short term goals
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L.G. Goalsinsert long term goals
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MONTHSNovemberDecemberJanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctober
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RACES000110220110
insert number of race participations per month. this is important to plan ahead of time
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PERIODSImproving postureImproving techniqueBuilding mileagetaperingbig raceslowly reducing mileage
split these sections into what you'll be working on. I've filled it in as an example
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
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Slow 5k jog.

Pay attention to posture,
try to lean forward as you run to increase momentum
Gym session

Squats and overhead lifts are great for working balance and stability... just what we need to improve posture!
Slow 3k jog

Legs are probably sore from yesterdays hard workout some let's get some miles in and shake the legs out for a while
Tempo run

5.35min p/km tempo run
slow 5k jog

Pay attention to posture,
try to lean forward as you run to increase momentum
Gym session

This session comes before a rest day so be sure to give it your all!
Rest day
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When I create a plan I
always add some text under the
workout description to give some
more detail or ideas I can use in the session
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colours represent completed/uncompleted workouts
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Slow 5k jog

Pay attention to posture,
try to lean forward as you run to increase momentum
Tempo run

20' @ 5.35min p/km tempo run
Slow jog

Focus is to recover from yesterdays hard session.
Take it easy and shake out the legs.
Gym session

Squats and overhead lifts are great for working balance and stability... just what we need to improve posture!
Fartlek session

45' long run with short intermittent bursts of speed increase
Slow 20' jog

Focus is to recover from yesterdays hard session.
Take it easy and shake out the legs.
Rest day
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Slow 20' jog

Focus is to recover from yesterdays hard session.
Take it easy and shake out the legs.
5k run

Moderate effort, should be breathing hard but be able to have a conversation
Tempo run

25' @ 5.35min p/km tempo run
Gym session

Include planks this time!
Interval training 20'

90s @ 3-5 RPE
90s @ 7-9 RPE
Slow 5k jog

Easy effort, should be able to have a conversation easily (not gasping for air)
Rest day
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