Hanson Training Plan Sample.xlsx

	B	C	D	E	F	G
1	Race:		Name			0/126 completed
2	Race Date:		2019/3/17
3	✓	Week	Date	Type	Task	Note

4	FALSE	1	11/12	E	9.6 Easy
5	FALSE	1	11/13	E	9.6 Easy
6	FALSE	1	11/14	E	Rest/Cross-Train/Easy
7	FALSE	1	11/15	E	9.6 Easy
8	FALSE	1	11/16	E	9.6 Easy
9	FALSE	1	11/17	E	9.6 Easy
10	FALSE	1	11/18	L	12.8 Easy
11	FALSE	2	11/19	E	9.6 Easy
12	FALSE	2	11/20	I	12 × 400 @ 5K Pace, r400m
13	FALSE	2	11/21	E	Rest/Cross-Train/Easy
14	FALSE	2	11/22	T	9.6 Easy
15	FALSE	2	11/23	E	9.6 Easy
16	FALSE	2	11/24	E	9.6 Easy
17	FALSE	2	11/25	L	12.8 Easy
18	FALSE	3	11/26	E	9.6 Easy
19	FALSE	3	11/27	I	8 × 600 @ 5K Pace, r400m
20	FALSE	3	11/28	E	Rest/Cross-Train/Easy
21	FALSE	3	11/29	T	9.6 Tempo
22	FALSE	3	11/30	E	11.2 Easy
23	FALSE	3	12/1	E	9.6 Easy
24	FALSE	3	12/2	L	16 Long
25	FALSE	4	12/3	E	9.6 Easy
26	FALSE	4	12/4	I	6 × 800 @ 5K Pace, r400m
27	FALSE	4	12/5	E	Rest/Cross-Train/Easy
28	FALSE	4	12/6	T	9.6 Tempo
29	FALSE	4	12/7	E	9.6 Easy
30	FALSE	4	12/8	E	12.8 Easy
31	FALSE	4	12/9	L	12.8 Easy
32	FALSE	5	12/10	E	9.6 Easy
33	FALSE	5	12/11	I	5 × 1000 @ 5K Pace, r400m
34	FALSE	5	12/12	E	Rest/Cross-Train/Easy
35	FALSE	5	12/13	T	9.6 Tempo
36	FALSE	5	12/14	E	11.2 Easy
37	FALSE	5	12/15	E	9.6 Easy
38	FALSE	5	12/16	L	19.2 Long
39	FALSE	6	12/17	E	9.6 Easy
40	FALSE	6	12/18	I	4 × 1200 @ 5K Pace, r400m
41	FALSE	6	12/19	E	Rest/Cross-Train/Easy
42	FALSE	6	12/20	T	11.2 Tempo
43	FALSE	6	12/21	E	9.6 Easy
44	FALSE	6	12/22	E	12.8 Easy
45	FALSE	6	12/23	L	16 Easy
46	FALSE	7	12/24	E	9.6 Easy
47	FALSE	7	12/25	I	3 × 1600 @ 5K Pace, r800m
48	FALSE	7	12/26	E	Rest/Cross-Train/Easy
49	FALSE	7	12/27	T	11.2 Tempo
50	FALSE	7	12/28	E	11.2 Easy
51	FALSE	7	12/29	E	12.8 Easy
52	FALSE	7	12/30	L	22.4 Long
53	FALSE	8	12/31	E	9.6 Easy
54	FALSE	8	1/1	I	4 × 1200 @ 5K Pace, r400m
55	FALSE	8	1/2	E	Rest/Cross-Train/Easy
56	FALSE	8	1/3	T	11.2 Tempo
57	FALSE	8	1/4	E	9.6 Easy
58	FALSE	8	1/5	E	16 Easy
59	FALSE	8	1/6	L	16 Long
60	FALSE	9	1/7	E	12.8 Easy
61	FALSE	9	1/8	I	5 × 1000 @ 5K Pace, r400m
62	FALSE	9	1/9	E	Rest/Cross-Train/Easy
63	FALSE	9	1/10	T	12.8 Tempo
64	FALSE	9	1/11	E	11.2 Easy
65	FALSE	9	1/12	E	12.8 Easy
66	FALSE	9	1/13	L	24 Long
67	FALSE	10	1/14	E	9.6 Easy
68	FALSE	10	1/15	I	6 × 800 @ 5K Pace, r400m
69	FALSE	10	1/16	E	Rest/Cross-Train/Easy
70	FALSE	10	1/17	T	12.8 Tempo
71	FALSE	10	1/18	E	9.6 Easy
72	FALSE	10	1/19	E	16 Easy
73	FALSE	10	1/20	L	16 Long
74	FALSE	11	1/21	E	12.8 Easy
75	FALSE	11	1/22	I	6 × 1600 @ Strength, r400m
76	FALSE	11	1/23	E	Rest/Cross-Train/Easy
77	FALSE	11	1/24	T	12.8 Tempo
78	FALSE	11	1/25	E	11.2 Easy
79	FALSE	11	1/26	E	12.8 Easy
80	FALSE	11	1/27	L	24 Long
81	FALSE	12	1/28	E	9.6 Easy
82	FALSE	12	1/29	I	4 × 2400 @ Strength, r800m
83	FALSE	12	1/30	E	Rest/Cross-Train/Easy
84	FALSE	12	1/31	T	14.4 Tempo
85	FALSE	12	2/1	E	9.6 Easy
86	FALSE	12	2/2	E	16 Easy
87	FALSE	12	2/3	L	16 Long
88	FALSE	13	2/4	E	12.8 Easy
89	FALSE	13	2/5	I	3 × 3200 @ Strength, r800m
90	FALSE	13	2/6	E	Rest/Cross-Train/Easy
91	FALSE	13	2/7	T	14.4 Tempo
92	FALSE	13	2/8	E	11.2 Easy
93	FALSE	13	2/9	E	12.8 Easy
94	FALSE	13	2/10	L	24 Long
95	FALSE	14	2/11	E	9.6 Easy
96	FALSE	14	2/12	I	2 × 4800 @ Strength, r1600m
97	FALSE	14	2/13	E	Rest/Cross-Train/Easy
98	FALSE	14	2/14	T	14.4 Tempo
99	FALSE	14	2/15	E	9.6 Easy
100	FALSE	14	2/16	E	16 Easy