{"text_format":"2","workbook":"xlsx","n_sheets":6,"sheets":["subject A - Sub 22","subject B - Sub 20","Notes","pacecalc","stretching","optional sessions"],"not_rendered":{"charts":0,"images":4,"macros":0,"external_links":0,"defined_names":0,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"run_cost":"one","rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"subject A - Sub 22","index":0,"n_rows":53,"n_cols":15,"rows_kept":53,"cut":false,"hidden":false,"merged":[]}
[]
[]
[null,null,null," "]
["June 27th - July 3rd"]
["Week 1","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 6k","Working","Run Club","Gym as normal","Rest and Stretch","Intervals 6x0.5k","Run Club Long Run","Working","Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Parkrun","Working","Easy Run ","Rest"]
["Pace per KM",null,"5:00 per km",{"$nulls":4},"4:30 per km","4:45 per KM",{"$nulls":4},"5:30 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed. 30 min session",null,"Run Club training, really commit to each rep and work hard. ","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 6x 0.5km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the 500 intervals at 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","Start off easier and after 10 mins start focusing on slight increases in pace and working your way through the other runners. Treat the final 400m in the carpark as the end of a race, really go for it",null,"Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Try to get down to a parkrun if possible and just give it a go with no pressure or targets. Have a very very easy 10 min jog warmup beforehand",null,"Look to get at least an hour at a relaxed and sensible pace. If it feels forced, throttle back or have a walking break. "]
[]
["July 4th - 10th"]
["Week 2","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 6k","XT Swimming","Run Club","Gym as normal","Cycling","Intervals 6x0.8k","Run Club Long Run","Working","Rest or Easy 20 min run","Parkrun","Working","Easy Run","Rest"]
["Pace per KM",null,"5:00 per km","N/A",null,null,null,"4:30 per km","4:45 per KM",{"$nulls":4},"5:30 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed","Take time to stretch and foam roll","5k Series race, after a 10 min warmup at 5.30 per KM. Speak to some other Run Club and find someone who is running sub 23. Stick to them like glue. Make yourself aware of what KM/Mile splits you need to hit for this time. If you drop off at 3k, die a death at 4k, so what, take a gamble. ","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 6x 0.8km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the 800 intervals at 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","Start off easier and after 10 mins start focusing on slight increases in pace and working your way through the other runners. Treat the final 400m in the carpark as the end of a race, really go for it",null,"Either rest, or if you can grab 20 mins, take an easy run at 5:00 per km pace","If making parkrun is feasible for you, come back again this week with the aim of beating your time. Be mindful of what pace per km or per mile that was an stay ahead of it on the garmin",null,"Look to get at least an hour at a relaxed and sensible pace. If it feels forced, throttle back or have a walking break. "]
[]
["july 11-17"]
["Week 3","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 7k","Working","5k series race","Gym as normal","Rest and Stretch","Intervals 3x1k","Run Club Long Run","Working","Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Parkrun","Working","Easy Run ","Rest"]
["Pace per KM",null,"5:00 per km",{"$nulls":4},"4:30 per km","4:45 per KM",{"$nulls":4},"5:30 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed. 30 min session",null,"5k Series race, after a 10 min warmup at 5.30 per KM. Speak to some other Run Club and find someone who is running sub 23. Stick to them like glue. Make yourself aware of what KM/Mile splits you need to hit for this time. If you drop off at 3k, die a death at 4k, so what, take a gamble. ","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 3x1km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the intervals at 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","Start off easier and after 10 mins start focusing on slight increases in pace and working your way through the other runners. Treat the final 400m in the carpark as the end of a race, really go for it",null,"Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Try to get down to a parkrun if possible and just give it a go with no pressure or targets. Have a very very easy 10 min jog warmup beforehand",null,"Look to get at least an hour at a relaxed and sensible pace. If it feels forced, throttle back or have a walking break. "]
[]
["july 18-24"]
["Week 4","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 6k","XT Swimming","Run Club","Gym as normal","Cycling","Intervals 4x1k","Run Club Long Run","Working","Rest or Easy 20 min run","Parkrun","Working","Easy Run","Rest"]
["Pace per KM",null,"5:00 per km","N/A",null,null,null,"4:30 per km","4:45 per KM",{"$nulls":4},"5:30 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed","Take time to stretch and foam roll","Run Club training","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 4x1km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the intervals at 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","Start off easier and after 10 mins start focusing on slight increases in pace and working your way through the other runners. Treat the final 400m in the carpark as the end of a race, really go for it",null,"Either rest, or if you can grab 20 mins, take an easy run at 5:00 per km pace","If making parkrun is feasible for you, come back again this week with the aim of beating your time. Be mindful of what pace per km or per mile that was an stay ahead of it on the garmin",null,"Look to get at least an hour at a relaxed and sensible pace. If it feels forced, throttle back or have a walking break. "]
[]
["july 25-31"]
["week 5","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 6k","Working","Run Club Training","Gym as normal","Rest and Stretch","Intervals 4x1k","Run Club Long Run","Working","Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Parkrun","Working","Easy Run ","Rest"]
["Pace per KM",null,"5:00 per km",{"$nulls":4},"4:30 per km","4:50 per KM",{"$nulls":4},"5:30 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed. 30 min session",null,"Run Club Training","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 4x1km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the intervals at 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","A bit easier today to be fresh for satuday",null,"Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Club champs blackpark parkrun",null,"No more than 90 mins. With the last 10 minstrying to crank up the pace"]
[]
["aug 1-7"]
["week 6","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 7k","XT Swimming","Run Club","Gym as normal","Cycling","Intervals 5x1k","Run Club Long Run","Working","Rest or Easy 20 min run","Parkrun","Working","Easy Run","Rest"]
["Pace per KM",null,"5:00 per km","N/A",null,null,null,"4:28 per km","4:45 per KM",{"$nulls":4},"5:15 per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed","Take time to stretch and foam roll","Run Club training","Take time to stretch and foam roll",null,"Use the garmin connect website to program in this workout: 5 mins warmup and then 4x1km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the intervals at sub 4.30 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","Start off easier and after 10 mins start focusing on slight increases in pace and working your way through the other runners. Treat the final 400m in the carpark as the end of a race, really go for it",null,"Either rest, or if you can grab 20 mins, take an easy run at 5:00 per km pace","If making parkrun is feasible for you, come back again this week with the aim of beating your time. Be mindful of what pace per km or per mile that was an stay ahead of it on the garmin",null,"A solid hour with a slightly quicker pace"]
[]
["aug 8-14"]
["week 7","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 6-7k","Working","Run Club Training","Gym as normal","Rest and Stretch","Intervals or Hills","Run Club Relays","Working","Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Parkrun","Working","Easy Run or Race","Rest"]
["Pace per KM"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed. 30 min session",null,"Run Club Training","Take time to stretch and foam roll",null,"Refer to the optional sessions tab and select one",null,null,"Rest and stretch. A good 30 mins of stretching from the back to the toes. ","Or rest if not feasible",null,"No more than 90 mins. With the last 10 minstrying to crank up the pace"]
[]
["aug 15-21"]
["week 8","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Working","Easy Run - 5-7k","XT Swimming","Run Club","Gym as normal","Cycling","Intervals or Hills","Run Club Long Run","Working","Rest or Easy 20 min run","Parkrun or Rest","Working","Easy Run or Race","Rest"]
["Pace per KM",null,null,"N/A"]
["Session Notes ",null,"This should feel very easy. Make sure you hold back. This is about time on your feet, not speed","Take time to stretch and foam roll","Run Club training","Take time to stretch and foam roll",null,"Refer to the optional sessions tab and select one","Base your effort on this run against what you plan on doing at the weekend. If you want to race hard, keep this easier.",null,"Either rest, or if you can grab 20 mins, take an easy run at 5:00 per km pace","If parkrun is feasible, feel free to have an all out effort once a month",null,"A solid hour with a slightly quicker pace. If race day, avoid doing too much Saturday"]
[]
[null,"XT=Cross Training (Non-running Cardio that does not leave you fatigued for next session)"]
[null,"Weights=Your weight program will be designed to what kit you have"]

{"sheet":"subject B - Sub 20","index":1,"n_rows":53,"n_cols":15,"rows_kept":53,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Easy Run Pace: ","5 min per KM","Tempo (Thursday) Run Pace: 4:25 per KM"]
[]
["June 27th - July 3rd"]
["Week 1","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 6-7k","Rest","Easy Run 5k","Run Club","Rest/Stretch","XT","Intervals 3x1k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","5:11 per KM",null,"5:00 per KM",null,"N/A",null,"3:50 per KM","4:25 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","Your first double day, so take this easy. Get up earlier to fit this in. Enjoy it","This should be the hardest you train all week","Your legs should be heavy after Tuesday, set the alarm 15 mins earlier than usual and have a nice relaxed stretching session. Focus on the hamstrings as they are your engine room. ","Do any form of light excersise that isnt running, tomorrow will be hard.","5 mins warmup and then 3x 1km intervals with 90 secs recovery and a 4-5 min warm down. Run the 1km intervals at 3.50-55 pace per km. We are trying to get your body to dial in to sub 20 pace","Try and build in this with the aim of upping the pace and dropping the group you are with. Treat the final run through the carpark to the clubhouse as the end of a race, attack it","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","This will require discipline, you are going to run the first 3k at 4.30 per KM. This should feel beyond easy, and also frustrating. When you hit the 3k marker you should be chomping at the bit. Ignite the turbos and run the final 2k at 3.45-3.50 per KM pace. Finish like an absolute train. This will mean a time you may not like, but we are looking to build belief that you can hit and hold the pace you want.","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["July 4th - 10th"]
["Week 2","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 5-6k","Rest","Easy Run 6k","Run Club","Rest/Stretch","XT","Intervals 4x1k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","4:45 per KM",null,"5:00 per KM",null,"N/A",null,"3:50 per KM","4:25 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","This should be easy. Set your alarm earlier than usual to slot this in. Make sure you hold yourself back. I will be checking the pace","5k series race. Go out without expectations or pressure and see what happens. If you feel like gambling, go for it. If you feel like starting your finishing sprint 400m from the line, go for it. See what happens. ","If you can set the alarm 15 mins earlier than usual, and have a 15 min stretch and foam roller session before work","Do any form of light excersise that isnt running, tomorrow will be hard.","5 mins warmup and then 4x 1km intervals with 90 secs recovery and a 4-5 min warm down. Run the 1km intervals at 3.50-55 pace per km. We are trying to get your body to dial in to sub 20 pace","Try and build in this with the aim of upping the pace and dropping the group you are with. Treat the final run through the carpark to the clubhouse as the end of a race, attack it","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","This will be your benchmark assault on sub 20 again. You've been running sub 20 pace, you know you can do it. Use markers on the course, and your GPS to start off slightly faster than 20 min pace, but nothing silly. The aim is that when you get to 4k you have energy in the bank and can start pushing the pace.","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["july 11-17"]
["Week 3","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 7k","Rest","Rest","5k series race","Rest/Stretch","XT","Intervals 4x1k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","5:11 per KM",null,null,null,"N/A",null,"3:50 per KM","4:30 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","Rest up, stretch it. Big effort in the evening","Treat this as a real test and go for it. A sensible measured first lap and then really attack the second. Set a new marker down for yourself","Your legs should be heavy after Tuesday, set the alarm 15 mins earlier than usual and have a nice relaxed stretching session. Focus on the hamstrings as they are your engine room. ","Do any form of light excersise that isnt running, tomorrow will be hard.","5 mins warmup and then 4x 1km intervals with 90 secs recovery and a 4-5 min warm down. Run the 1km intervals at 3.50-55 pace per km. We are trying to get your body to dial in to sub 20 pace","Try and build in this with the aim of upping the pace and dropping the group you are with. Treat the final run through the carpark to the clubhouse as the end of a race, attack it","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Nice easy relaxed parkrun. No expectations, just run how you feel.","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["july 18-24"]
["Week 4","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 6k","Rest","Easy Run 5k","Run Club","Rest/Stretch","XT","Intervals 6x0.8k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","4:45 per KM",null,"5:00 per KM",null,"N/A",null,"3:50 per km","4:40 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","This should be easy. Set your alarm earlier than usual to slot this in. Make sure you hold yourself back. I will be checking the pace","Run Club training","If you can set the alarm 15 mins earlier than usual, and have a 15 min stretch and foam roller session before work","Do any form of light excersise that isnt running, tomorrow will be hard.","Use the garmin connect website to program in this workout: 5 mins warmup and then 6x 0.8km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the 800 intervals at3:50 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","A bit easier for this one as you went hard in the morning. For the last 1km though, see if you can move up to 5k pace as a bit of a tester for Saturday","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Time to attack parkrun again and go for a new PB. ","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["july 25-31"]
["Week 5","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 7k","Rest","Rest","Run Club ","Rest/Stretch","XT","Intervals 4x1k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","5:00 per KM",null,null,null,"N/A",null,"3:45 per KM","4:40 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","Rest up, stretch it. Big effort in the evening","Run Club Training","Your legs should be heavy after Tuesday, set the alarm 15 mins earlier than usual and have a nice relaxed stretching session. Focus on the hamstrings as they are your engine room. ","Do any form of light excersise that isnt running, tomorrow will be hard.","5 mins warmup and then 4x 1km intervals with 90 secs recovery and a 4-5 min warm down. Run the 1km intervals at 3.45 pace per km. We are trying to get your body to dial in to sub 20 pace","Easier run to be fresh for sat","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Time for another run at a good benchmark time. Another solid sub 20. It’s the club champs at blackpark","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["Aug 1-7"]
["Week 6","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 6k","Rest","Easy Run 6k","Run Club","Rest/Stretch","XT","Intervals 6x0.8k","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM","4:45 per KM",null,"5:00 per KM",null,"N/A",null,"3:45 per km","4:40 per KM"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","This should be easy. Set your alarm earlier than usual to slot this in. Make sure you hold yourself back. I will be checking the pace","Run Club training","If you can set the alarm 15 mins earlier than usual, and have a 15 min stretch and foam roller session before work","Do any form of light excersise that isnt running, tomorrow will be hard.","Use the garmin connect website to program in this workout: 5 mins warmup and then 6x 0.8km intervals with 90 secs recovery and a 4-5 min warm down (ask me if unsure how). Run the 800 intervals at3:45 pace per km. We are trying to get your body to dial into a faster pace. Dont overcook it and really pull back in the 90 sec recovery","A bit easier for this one as you went hard in the morning. For the last 1km though, see if you can move up to 5k pace as a bit of a tester for Saturday","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Time to attack parkrun again and go for a new PB. You've got some good training in your legs. ","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
["aug 8-14"]
["Week 8-","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 7k","Rest","Easy run 5-7k","Run Club ","Rest/Stretch","XT","Intervals or Hills","Run Club Relays","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM",{"$nulls":4},"N/A"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","A real easy run. The purpose is to aRun Club some miles and loosen you up.","Run Club Training","Going forward you may be able to combine the stretching with some cross training, or a very light run if you are sore from the day before.","Do any form of light excersise that isnt running, tomorrow will be hard.","Refer to the optional sessions tab and select one","Measure the effort of this against what you are doing at the weekend. If you plan on racing, go easier here. ","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Skip parkrun if racing Sunday. Only go for a parkrun PB effort once or twice a month max. You wont get better every week, so it’s a good idea to relax now and then and try to focus your efforts.","If you can take some time before bed to stretch out the hamstrings and calf muscles.","If you are racing, Saturday needs to be very light"]
[]
["aug 15-21"]
["Week 8-","Monday AM","Monday PM","Tuesday AM","Tuesday PM","Weds AM","Weds PM","Thurs AM","Thurs PM","Fri AM ","Fri PM","Sat AM","Sat PM","Sun AM ","Sun PM"]
["Session","Easy Run 6k","Rest","Easy run 5-7k","Run Club","Rest/Stretch","XT","Intervals or Hills","Run Club Long Run","Rest","Cross Train","Parkrun (10 min very easy warmup before and 10 min very easy warmdown after)","Stretch","Rest","Cross Train"]
["Pace per KM",{"$nulls":4},"N/A"]
["Session Notes ",null,"This is your rest day, enjoy it. But try to stretch, keep loose if possible. No sneaky runs","A real easy run. The purpose is to aRun Club some miles and loosen you up.","Run Club training","If you can set the alarm 15 mins earlier than usual, and have a 15 min stretch and foam roller session before work","Do any form of light excersise that isnt running, tomorrow will be hard.","Refer to the optional sessions tab and select one","Measure the effort of this against what you are doing at the weekend. If you plan on racing, go easier here. ","Stretch the previous day out of your legs","Make sure you stretch in the evening. Set an alarm on your phone and make a point of doing 20 mins in front of the telly. ","Time to attack parkrun again and go for a new PB. You've got some good training in your legs. ","If you can take some time before bed to stretch out the hamstrings and calf muscles."]
[]
[null,"XT=Cross Training (Non-running Cardio that does not leave you fatigued for next session)"]
[null,"Weights=Your weight program will be designed to what kit you have"]

{"sheet":"Notes","index":2,"n_rows":24,"n_cols":3,"rows_kept":24,"cut":false,"hidden":false,"merged":[]}
[null,"Session Notes and Feedback"]
[null,"Its very important that I get good feedback on sessions from you all. Its best done straight after. Did it feel too hard, too easy, were you having to force it, were you recovered from the last session, what did you eat before, has sleep been good or bad. These are all factors which can affect performance and how I modify each 2 week plan I do. I dont expect everyone to respond the same. At the same time if you have events, holidays, illness, let me know and we can adjust sessions. Dont become a slave to the plan. For the plan to work, it has to be something that works with your life. If you can put the feedback into the notes for each session I set you on strava, it means I wont have to keep chasing you for it"]
[]
[null,"Strava"]
[null,"I'll be using strava to collate and check on your sessions. Signing up is free and you can set it to automatically sync with your GPS device, making getting data onto it very easy. It will also allow you to aRun Club notes about your sessions"]
[]
[null,"Easy Run Pace"]
[null,"If you see an easy run in your schedule its there for a reason. Check your ego before you head out. I'll be checking the pace"]
[]
[null,"Parkrun"]
[null,"Everyone probably already knows what Parkrun is. It’s a good chance to set weekly benchmarks and chart performance gains. Its timing may not be the most social, but even if you can only do 1 a month. It’s a good test. Both Upton Court and Blackpark are local, populated by Run Club. Blackpark offers pacers the first week of every month. "]
[]
[null,"Training Paces"]
[null,"I've been using the following link as a guide to work out training paces for various sessions. You'll also see a pacecalc sheet on this workbook that I use to plot interval reps. http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html"]
[]
[null,"Friday Track Sessions"]
[null,"Most fridays, we are running unofficial Run Club training down at the track in Eton, starting at 6pm, lasting approx an hour. These are shorter reps done by a whole range of abilities in a smaller group. If you are able to make any of these, let me know and I'll work them into your plan"]
[]
[null,"Stretching"]
[null,"Stretching is the thing we all know we need to do but don’t do enough of. You'll see a stretching sheet in this workbook with some useful stretches for runners. I recommend setting reminders on your phones to give you a prompt to jump off the couch and do a quick session in front of the TV. A good friday evening 10 min stretch out really has a big effect to how you feel the next day when you show up to a race or parkrun. Its often a good idea to work not just on your problem areas. Tight hamstrings need lower back and quad stretches just as much as they need the hamstrings themselves stretched. "," "]
[]
[null,"Paces"]
[null,"Paces have all be done in KMs for clarity. If you cant work in KM's"]
[null,"To convert: http://www.runnersworld.com/pace-calculators/pace-converter"]

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["Target 5k Pace",{"$nulls":4},"100m Pace (Sec)","400m Pace (Mins)","400m Pace (sec)","500m Pace (Mins)","500m Pace (sec)","800m Pace (Mins)","800m Pace (sec)","1km Pace (Seconds)","1km Pace Mins","1 Mile Pace"]
["00:16:00",3,12,{"$f":"TIMEVALUE(\"0:\"&B2)*86400","v":180},{"$f":"SUM(C2+D2)","v":192},{"$f":"SUM(E2/10)","v":19.2},{"$f":"SUM(H2/86400)","v":"00:01:16.800"},{"$f":"SUM(F2*4)","v":76.8},{"$f":"SUM(J2/86400)","v":"00:01:36"},{"$f":"SUM(F2*5)","v":96},{"$f":"SUM(L2/86400)","v":"00:02:33.600"},{"$f":"SUM(F2*8)","v":153.6},{"$f":"SUM(J2*2)","v":192},{"$f":"SUM(M2/86400)","v":"00:03:12"},{"$f":"SUM((M2*1.609)/86400)","v":"00:05:08.928"}]
["00:16:30",3,18,180,198,19.8,"00:01:19.200",79.2,"00:01:39",99,"00:02:38.400",158.4,198,"00:03:18","00:05:18.582"]
["00:17:00",3,24,180,204,20.399999999999999,"00:01:21.600",81.599999999999994,"00:01:42",102,"00:02:43.200",163.19999999999999,204,"00:03:24","00:05:28.236"]
["00:17:30",3,30,180,210,21,"00:01:24",84,"00:01:45",105,"00:02:48",168,210,"00:03:30","00:05:37.890"]
["00:18:00",3,36,180,216,21.6,"00:01:26.400",86.4,"00:01:48",108,"00:02:52.800",172.8,216,"00:03:36","00:05:47.544"]
["00:18:30",3,42,180,222,22.2,"00:01:28.800",88.8,"00:01:51",111,"00:02:57.600",177.6,222,"00:03:42","00:05:57.198"]
["00:19:00",3,48,180,228,22.8,"00:01:31.200",91.2,"00:01:54",114,"00:03:02.400",182.4,228,"00:03:48","00:06:06.852"]
["00:19:30",3,54,180,234,23.4,"00:01:33.600",93.6,"00:01:57",117,"00:03:07.200",187.2,234,"00:03:54","00:06:16.506"]
["00:20:00",4,0,240,240,24,"00:01:36",96,"00:02:00",120,"00:03:12",192,240,"00:04:00","00:06:26.160"]
["00:21:00",4,12,240,252,25.2,"00:01:40.800",100.8,"00:02:06",126,"00:03:21.600",201.6,252,"00:04:12","00:06:45.468"]
["00:22:00",4,24,240,264,26.4,"00:01:45.600",105.6,"00:02:12",132,"00:03:31.200",211.2,264,"00:04:24","00:07:04.776"]
["00:23:00",4,36,240,276,27.6,"00:01:50.400",110.4,"00:02:18",138,"00:03:40.800",220.8,276,"00:04:36","00:07:24.084"]
["00:24:00",4,48,240,288,28.8,"00:01:55.200",115.2,"00:02:24",144,"00:03:50.400",230.4,288,"00:04:48","00:07:43.392"]
["00:25:00",5,0,300,300,30,"00:02:00",120,"00:02:30",150,"00:04:00",240,300,"00:05:00","00:08:02.700"]
["00:26:00",5,12,300,312,31.2,"00:02:04.800",124.8,"00:02:36",156,"00:04:09.600",249.6,312,"00:05:12","00:08:22.008"]
["00:27:00",5,24,300,324,32.4,"00:02:09.600",129.6,"00:02:42",162,"00:04:19.200",259.2,324,"00:05:24","00:08:41.316"]
["00:28:00",5,36,300,336,33.6,"00:02:14.400",134.4,"00:02:48",168,"00:04:28.800",268.8,336,"00:05:36","00:09:00.624"]
["00:29:00",5,48,300,348,34.799999999999997,"00:02:19.200",139.19999999999999,"00:02:54",174,"00:04:38.400",278.39999999999998,348,"00:05:48","00:09:19.932"]
["00:30:00",6,0,360,360,36,"00:02:24",144,"00:03:00",180,"00:04:48",288,360,"00:06:00","00:09:39.240"]

{"sheet":"stretching","index":4,"n_rows":3,"n_cols":2,"rows_kept":3,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Stretching"]
[null,"http://www.healthline.com/health-slideshow/essential-runner-stretches#1"]

{"sheet":"optional sessions","index":5,"n_rows":16,"n_cols":5,"rows_kept":16,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Intervals"]
["Session Name","Rep","Recovery Period","Amount","Pace"]
["1k reps","1km","90-120 secs","3 to 5","Approx 5km race pace (eg 20 min 5k runner would do 4x 1km in 4 mins per rep)"]
["500 reps","0.5km","60-90 secs","5 to 8","Faster than 5km race pace (20 min 5k runner would do them at 3.45-50 pace per rep)"]
["800m reps","0.8km","90 secs","4 to 7","Slightly Faster than 5km race pace (20 min 5k runner would do them at 3.50 pace per rep)"]
[]
[null,"Pyramids"]
["Session Name","Rep","Recovery Period","Amount","Pace"]
["Track Pyramid","200m/400m/800m/1200m/800m/400m/200m","Equal Time of rep","1 or 2","Pace will differ as you move through the pyramid. Recovery done to match time spent doing the rep, unless under 500m, in whichase double recovery time. Sorter reps are run faster"]
["Road Pyramid","500m/750m/1km/750m/500m","Equal time of rep",2,"Try to find somewhere long and straight for these, and go back on yourself if necessary. The recoveries for these should roughly match the interval times. Shorter the rep, the faster you run it"]
[]
[null,"Hills"]
["Session Name","Rep","Recovery Period","Amount","Pace"]
["Kenyan Hills","5-7 mins continuous up and down a hill that takes at least 2 mins to get up and down","3-5 mins","2 or 3","Pace not so relevant, as the hill will define it. Effort should be consistent and don’t ease off completely coming down"]
["Hill Sprints","Full on 10-20 second sprint up a hill","Walk back down","5 or 6","These are good to finish a hill session on. It will really start to fire some new muscles"]