Training Plan 1

52

TRAINING PTS

12

WEEKS

3

RUNS PER WEEK

SHORT TERM GOALS

Improve parkrun time!
Build up to 10K

LONG TERM GOALS

parkrun PB (ultimate goal)

RATINGS

ENDURANCE 40%
SPEED 30%
MENTAL 50%
RECOVERY 60%
STRENGTH 50%
FLEXIBILITY 30%
OVERALL 43%

COACH SUMMARY

Let’s talk training points again. My favourite subject at the moment. God I’m boring.

So in the last 8-10 weeks you’ve been averaging 27 training points per week. How do we get fitter? We accumulate more training points. Simple.

Week 1 of this plan? 42 training points. Week 12 of this plan, 66 training points. So you can see the progression and we do that gradually across the 12 weeks.

The average of the plan is 52.

For me, I see this as the next step up from Walk to Run and then bridging the gap between easy running and then the more serious stuff, intervals, tempo’s etc. But we just need to be patient for now, but those 12 weeks will soon fly by.

Then when we introduce the more exciting stuff, you’ll be ready and in a much better place to take on that challenge.

Routine is great! I love routine. I do the same things, most days, most weeks. So a Monday/Wednesday/Saturday running routine would be perfect. And for now it gives you Tuesday off, which is your longest work day.

Miss a session? It’s not a fail. It happens. A lot in truth. But with this points system we can catch up, whether it be the next day, the next week, or by tweaking the runs for the next 3-4 weeks to compensate. So it’s important not to be hard on yourself if you miss a run or don’t quite hit the allocated time.

1-2-1? I think that would be a good idea so we can discuss your form and I can give you that knowledge as to what we want to be working on.

As I said I’ve been working on my running form for 7-8 years and I still hate the fact I am so round shouldered. But when I’m breathing out of my arse deep into a 5K, rather than letting those negative thoughts take over, I’m thinking, “run tall, relax”. So it provides a great distraction.

S&C we will introduce in week 5 and again that will be progressive. At our age we MUST DO S&C. It’s essential, not just for running but our general well being going forward.

I think that’s it. Any questions just ask. I’m excited to have you on the team, be honest with me at all times, leave plenty of feedback and I think this will go very well.

Let’s fucking do this!