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1. For threshold pace, report distance for each repeat. The runner needs to reset their watch each repeat
2. For track sessions, report time for each repeat. Runners will need to reset their watch each repeat to record the time. The
3. For the Cooper test, report distance travelled within the time
4. For long runs, report time and distance travelled
| Week: | 1 | 1 | 1 | 2 | 2 | 2 | 3 | 3 | 3 | 4 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | ||
| Date: | 15 Jan | 17 Jan | Weekend | 22 Jan | 24 Jan | Weekend | 29 Jan | 31 Jan | Weekend | 5 Feb | 7 Feb | 9 Feb | 12 Feb | 14 Feb | 17 Feb | 19 Feb | 21 Feb | 24 Feb | 26 Feb | 28 Feb | 3 Mar | 5 Mar | 7 Mar | 10 Mar | ||
| Session: |
Threshold at Malling Rec |
Cooper test (12 min run) & Track (5 x 800) | Long run | Hills | Running form assessment with Dave Leach | Long run | Loops (Firestation/Tesco x 3) |
Track Form with Andrew Chitty + (up to 5 x 1k) |
Long run |
Threshold 3 x 12 mins @ Convent Field |
Track 2k + 1k + 1k 2 x 400 + 1 x 200 |
Parkrun 5k @ Hove Park |
Session: | Threshold/ loops @Malling 3x15mins |
Cooper test + 5 x 800 reps |
Long run @ 75 mins |
Hills @ Paddock Road to Irelands lane |
Track 8 x 600 with 90secsrecovery |
Long run @ 75 mins |
Threshold 2 x 20 mins Firestation |
Track 5 x 1k |
Run @45-50 mins |
Threshold @ 30 mins |
Run | Race Day 10k |
Session: |
| Record: | Distance for each repeat |
Distance achieved | Distance & time completed (mile or Km) | n/a | n/a | Distance & time completed (mile or Km) | Time per loop |
Time per repeat | Distance & time completed | Distance per repeat | Time per repeat |
Time | Record: | Time per repeat |
Distance | Distance & time completed | n/a | Time per repeat |
Time & distance |
Distance per repeat |
Time per repeat |
Time & distance |
Distance | n/a | Time | Record: |
| Example | 2.3k/2.2k/2.0k | 2.8k/3.20/3.20/3.20/3.20 | 10.5k/52:17 | 15k/01:30 | ||||||||||||||||||||||
| Alex | 1.05m/1.04m/1.03m | 1.3m/4.32/4.38/4.38/4.39 | 5.49m/63mins | 10.15/9.59/10.08 | 5.43/5.58/5.57/5.59/6.02 | 1.18/1.18/1.21m | 11.28/5.52/5.59/2.19/2.12/1.01 | Alex | 1.56 /1.47/1.48 | 5.82m/64mins | 3.19/3.22/3.24/3.20/3.26/3.16/3.19/3.18 | 6.83m/76mins | 2.03/1.98m | Alex | ||||||||||||
| 1.31/.51/.50/.51 | ||||||||||||||||||||||||||
| Claire | 1.34k/1.3k/1.32k | 1.67k | 5.21k/40.07 | 6.94k/55.05 | 11.39/11.25/11.31 | 6.35/6.33/6.41/6.38 | 7.56k/60m | 1.54/1.51/1.5km | 33.53 | Claire | 15.06/15.04/15.07min | 2.06k | 8.2k/65min | 3.48/3.44/3.45/3.49/4.02/4.0/6.42/4.02 | 8.51k/70min | Claire | ||||||||||
| Derek | 2.1k/2.0k/2.0k | 2.65k 3:19/3:35/3:41/3:28 | 6.8k/46:21 | n/a | 8.21/8.17/7.58 | 4.34/4.42/4.41/4.46/4.45 | 10.3k/61mins | 2.43/2.37/2.23km | 9.28/4.49/5.23/1.41/1.42 | 73mins/11.31k | Derek | 3.10k/2.96k/3.09k | 2.67k/3.30/3.36/3.35/3.41/3.35 | 1hr56mins/19.16k | 4.06k/4.0k | 4.24/4.32/4.31/4.31/4.38 | 62mins/9.77k | Derek | ||||||||
| Jan | 0.9 /0.92/0.92 | 1.9k 4.58/4.52/4.52 | 3.75m/45.00 | 5.3m/60mins | 10.32/10.28 | 6.20/6.32/7.01 | 5.34m/60mins | 1.06/1.07/1.08 | 12.16/6.10/6.14/2.18/2.18/1.03 | 31.47 | Jan | 1.51m/1.42m/1.52m | 2k/4.45mins/4.43mins | 75mins(watch buggered!) |
3.20/3.20/3.21/3.22/3.26/3.24/3.23/3.25 done on 23 Feb |
75mins/6.3m | 1.84m/1.87m | 5.57/5.58/6.02/6.05/6.05 |
60 mins Didn't measure distance! |
1.05 | Jan | |||||
| Jo. | 1.96/1.94/1.9 | 2.5k | 8.79k/50mins | 8.37/8.13/8.15 | 10.5k 54.10 | 2.18/2.28/2.23 | 9.44/4.48/4.57/1.44/1.40/0.50 | 25.16 | Jo | 2.86/2.95/2.07(10mins) | 2.58k 3.31/.40/3.41/3.43 | Jo | ||||||||||||||
| Jules | 0.98m/1.02m/0.94m | 2.05k/4:52/4:48/4:43 | 3.75m/45.00 | No run | 10.32/10.28 | 5:48/5:54/6:04/6:06 | 5.76m/60mins | 1.20/1.29/1.28 | 11:55/5:55/6:10/2:12/2:11/0.56 | 30:57 | Jules | 1.4m/1.28m/1.31m | 1.09m | 75mins | 75mins/6.3m | Jules | ||||||||||
| Katherine | 1.4k/1.4k/1.4k | 1.8k/5.13/5.11/5.32 | 6.9k/53:16 | Forgot my phone! | 7.5k/57mins | 1.7/1.7/1.6 | 12.55/6.12/6.06/2.582.25 | 32.08 | Katherine | 2.2k/2.2k/2.1k | 2k/5m/5m | 8.5k/62mins | Katherine | |||||||||||||
| Louise | 1.1 miles | 3 miles/35.50 | 5.9 m/65.51 | 5.54m/61.25 | 1.01/1.0/1.02 | 32.24 | Louise | 1.4/1.3/1.3 | 1.3m/0.5/0.5/0.5 | 5.77/70 mins. | 3.34/3.39/3.39/3.38/3.33/3.33/3.37 | 73mins/5.6miles | 2.0/1.9m | 6.20/6.24/6.13/6.21 | Louise | |||||||||||
| Maria | 1.94K | 6K | 5.9m/65.51 | 11.08/11.13/11.10 | 11.16/11.11/11.03 | 5.54 ml/60.85 mins | 1.06/1.07/1.05 mls | Maria | 1.37ml/1.38/1.37 | 1.79kms/ 0.41/0.44/0.45 | 5.77 mls | 70.68 mins/5.76 miles | 1.83 m /pace 11.01 | Maria | ||||||||||||
| Rob | 2.2k/2.1k/2k | 3k. | 12km/61:13 | Rob | Rob | |||||||||||||||||||||
| Sarah | 1.12/1.08/1.08 m | 1.43m/ 4:18/ 4:17/4:17/4:10 | 5.2miles/ 53 min | 4.7 m/ 46.08 | 5.16/ 5.43/ 5.26/ 5.0 | 6.25 mls/ 1hr.01 | 1.36, 1.26, 1.31 | 10.22/ 5.20/ 5.26/ 2.02/ 1.53/ missed last 200m |
3.75 m/ 36 mins (home) park run 26.58 |
Sarah | 1.65/ 1.58/ 1.65 | 3.80 miles/ 40mins | 2.55/ 2.58/ 3.02/ 3.04/ 3.05/ 3.08/ 3.01/ 2.57 | 7.07 miles/ 74 mins | 2.11 m/ 2.14m | 5.18/5.31/5.34/5.27/5.15 | Sarah | |||||||||
| Tamsyn | 1.31/1.29/1.31 m | 1.84m | 15m/2hs.23 | 10m/1hr 26 |
No laps rcdd. 6.45/mi New watch, lots to learn! |
12mls/1hr 35 | 1.60, 1.53, 1.58m | 8.40/ 4.30/ 4.38/ 1.36/ 1.36/ .42 | 22.02 | Tamsyn | 2.01/ 2.03/ 1.98m | Tamsyn | ||||||||||||||