Training Plan 1

112

TRAINING PTS

12

WEEKS

NA

SESSIONS PW

3.83

RUNS PER WEEK

SHORT TERM GOALS

Train smart

LONG TERM GOALS

Sub 3 marathon
Sub 1:25 half
Sub 18 5k

RATINGS

ENDURANCE 80%
SPEED 60%
MENTAL 80%
RECOVERY 70%
STRENGTH 80%
FLEXIBILITY 60%
OVERALL 72%

COACH SUMMARY

Absolutely delighted to have this opportunity to work with you. As mentioned I’ll focus on the running and let you continue with your gym work as you’ve been doing.

If you have a HYROX session planned, let me know and I will need to incorporate that into the plan.

The idea of this 12 week block is to progress your training from what you have been doing, slowly introduce efforts and add a little bit more distance to the long runs.

From my 2 years experience as a coach, it’s become clear as day, the best results come from those that are consistent with their training, not those that work the hardest. Something to always bear in mind.

One additional run, one extra gym session is all it can take to pick up another injury and that’s why we need to be smart. It’s why the “training points” method works so well, as we can ensure consistency but also progression across the plan.

The plan is totally flexible so we can always move runs around or even change sessions. So don’t be afraid to let me know if you don’t like the look a run, or fancy doing a group session.

I’m just wary with the achilles, we want to slowly reintroduce the speed work and that’s been the idea with this training block. Especially with so many races over the first 6 weeks, we want to make sure you get enough recovery in between.

Each week there will be two sessions and two easy runs. There is only 1 session that is repeated twice and that happens in weeks 1 and 12. Offering that variety is something I’m always keen to do, to make the training fun and interesting.

The first 6 weeks there are plenty of Half Marathon sessions, for both the Hastings and Poppy Half. There’s some 10k work in there too. Once we get into the 2nd half of the block, then the quicker stuff is introduced as well as a couple of marathon paced sessions, just to get you ready for the next plan.

As I said previously, I think this is an excellent opportunity for you to do a 12 week plan and see if my methods suit you. If they do, then we can kick on with the marathon plan. If not, you still have plenty of time to find an alternative, which I’m hoping isn’t the case, but it’s nice to have that option.

Any questions just ask. Let’s do this!!