Miners Trail's Complete Performance Training Plan
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- Lorraine Cannon
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1 Miners Trail's Complete Performance Training Plan Duration Distance Avg s: How did you feel, where did you go, what was the (Km) RPI Heart Rate 1 10/11/15 17 weeks Build Goal - Phase 1 - Prepare to start training 1 Mon Gym 1 Strength and mobility - Based on your muscle balance and movement analysis (a good physio can help you with this). Prepare your body so it is ready to ramp up the training Tue Run 2 Running Group Session would be a good option to have some fun, keep you honest and develop your running technique Wed Gym 1 Strength and mobility Thur Rest Rest Friday Gym 1 Strength and mobility 40 2 ## Sat Run 3 Steady weekend run 45 2 Sun Rest REST 0 0 Total Week 1 03:45 00: /11/15 16 weeks Build Goal - Phase 1 - Prepare to start training. Strength and mobility - Contact Complete Performance if you want to 2 Mon Gym 1 know more about this Tue Run 2 Running group session Wed Gym 1 Strength and mobility Thur Rest 3 Running Technique Session. There is more to running than strapping your shoes on. Do it well, more efficiently and decrease your chances of injury. Contact complete Performance if you would like to know how to do this or a good person to see in your area Friday Gym 1 Strength and mobility 40 2 ## Sat Run 3 Steady weekend run 45 2 Total Week 2 04:45 00:00 0
2 Distance (Km) Duration RPI Avg Heart Rate 3 24/11/15 15 weeks Build Goal - Phase 2 - General preparation 3 Mon Gym 1 Strength and mobility Tue Run 2 Running group session Wed Gym 1 Strength and mobility 40 2 Thu Run 1 Hill run 30 2 Sat Run 3 Steady weekend run 50 2 Total Week 3 04:20 00: /12/15 14 weeks Build Goal - Phase 2 - General preparation 4 Mon Gym 1 Strength and mobility Tue Run 2 Running group session Wed Gym 1 Strength and mobility 40 2 Thu Run 1 Hill run 40 2 ## Sat Run 3 Steady weekend run 55 2 Total Week 4 04:35 00: /12/15 13 weeks Easy Goal - Phase 2 - General preparation 5 Mon Gym 1 Strength and mobility 40 2 Tue Run 2 Running group session 60 4 ## Wed Rest REST 0 0 Thu Run 1 Running session based on your technique session 30 2 ## Sat Run 3 Steady weekend run/power walk 45 2 Total Week 5 03:35 00:00 0 s: How did you feel, where did you go, what was the
3 Duration Distance (Km) RPI Avg Heart Rate s: How did you feel, where did you go, what was the 6 15/12/15 12 weeks Build Goal - Phase 3 - Specific preparation 6 Mon Run 3 Steady run 40 2 Tue Run 2 Running group session 60 4 ## Wed Gym 1 Strength and mobility 40 2 ## Thu Run 1 Hill run 45 2 Sat Run 1 Steady weekend run/hill power walk 60 2 Total Week 6 04:45 00: /12/15 11 weeks Build Goal - Phase 3 - Specific preparation 7 Mon Run 3 Steady run 40 2 Tue Run 2 Running group session 60 4 ## Wed Gym 1 Strength and mobility 40 2 ## Thu Run 1 Hill run 40 2 Sat Run 1 Steady weekend run/ hill power walk 70 2 Total Week 7 04:50 00: /12/15 10 weeks Easy Goal - Phase 3 - Specific preparation 8 Mon Run 3 Steady run Tue Run 2 Running group session Wed Rest REST 0 0 Thu Run 1 Hill run 30 2 ## Sat Run 1 Steady weekend run/hill power walk 45 2 Total Week 8 03:35 00:00 0
4 Duration Distance Avg s: How did you feel, where did you go, what was the (Km) RPI Heart Rate 9 05/01/16 9 weeks Build Goal - Phase 3 - Specific preparation 9 Mon Run 3 Steady run Tue Run 2 Running group session Wed Gym 1 Strength and mobility Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 1 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 9 04:50 00: /01/16 8 weeks Build Goal - Phase 3 - Specific preparation 10 Mon Run 3 Steady run Tue Run 2 Running group session Wed Gym 1 Strength and mobility Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 1 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 10 05:10 00: /01/16 7 weeks Easy Goal - Phase 3 - Specific Preparation 11 Mon Gym 1 Strength and mobility Tue Run 2 Running group session Wed Rest REST Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 3 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 11 03:45 00:00 0
5 Duration Distance Avg s: How did you feel, where did you go, what was the (Km) RPI Heart Rate 12 26/01/16 6 weeks Build Goal - Phase 3 - Specific Preparation 12 Mon Gym 2 Steady run Tue Run 2 Running group session Wed Gym 1 Strength and mobility Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 1 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 12 05:30 00: /02/16 5 weeks Easy Goal - Phase 4 - Specific Preparation and race 13 Mon Run 2 Fast run Tue Run 2 Running group session Wed Rest Rest Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 1 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 13 04:05 00: /02/16 4 weeks Build Goal - Phase 4 - Specific Preparation and race 14 Mon Run 1 Fast run Tue Run 2 Running group session Wed Rest 1 Strength and mobility Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 3 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 14 05:40 00: /02/16 3 weeks Build Goal - Phase 4 - Specific Preparation and race 15 Mon Gym 1 Strength and mobility Tue Run 2 Running group session Wed Gym 1 Strength and mobility Thu Run 1 Hill run Fri Gym 2 Strength and mobility Sat Run 3 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 15 05:15 00:00 0
6 Duration Distance Avg s: How did you feel, where did you go, what was the (Km) RPI Heart Rate 16 23/02/16 2 weeks Taper Goal - Phase 4 - Specific Preparation and race 16 Mon Run 2 Steady run Tue Run 2 Running group session Wed Rest Rest Thu Run 1 Fast run Fri Gym 2 Strength and mobility Sat Run 1 Steady weekend run/hill power walk Sun Rest REST 0 0 Total Week 16 03:50 00: /03/16 1 weeks Taper Goal - Phase 4 - Specific Preparation and race 17 Mon Run 2 steady run Tue Run 2 Running group session Wed Gym 1 Fast run Thu Rest Rest 17 Fri Rest Rest 17 Sat Run 1 Race day! 2 17 Sun Rest REST 0 0 Total Week 17 01:30 00:00 0
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