March 2017 http://www.calendarpedia.

com/

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

26 27 28 1 2 3 4
LONG SLOW SWIMING STEADY RUN INTERVAL TRAINING EASY RUN
DISTANCE RUN 30 mins constant 10 mins warm up 20 minutes
75 mins constant easy pace (60% MHR) 5x30s spring/30s jog Constant easy pace
pace 60% MHR 10 mins cool-
down

5 6 7 8 9 10 11

CAMBRIDG
E HALF
MARATHO
N
12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31 1

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February 2017 http://www.calendarpedia.com/

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

29 30 31 1 2 3 4
UP/DOWN SCALATOR 5 FITNESS HILL TRAINING SWIMING LONG SLOW
mins warm-up 2km 10 mins warm-up DISTANCE RUN
(10 km/h) 2km 6x300m up hill / jog 16 KM 60% MHR
(11 km/h)
2km (12 km/h) back down
2km (13 km/h) 10 mins cool-down
2km (14 km/h)
5 mins cool-down

5 6 7 8 9 10 11
INTERVAL TRAINING FITNESS TEMPO RUN SWIMING LONG SLOW
5 mins warm-up 3X5 mins easy pace / DISTANCE RUN
2x5 km (13 km/h) 5 min 15 mins faster at 70% 18 KM 60% MHR
walking MHR
5 mins cool-down

12 13 14 15 16 17 18
UP/DOWN SCALATOR 5 FITNESS INTERVAL TRAINING SWIMING LONG SLOW
mins warm-up 2km 10 mins DISTANCE RUN
(10 km/h) 2km warm-up 20 KM 60% MHR
(11 km/h)
2km (12 km/h) 10x90sec 85% effort / 30
2km (13 km/h) secs recovery jog 10
2km (14 km/h) min cool-down
5 mins cool-down

19 20 21 22 23 24 25
INTERVAL TRAINING FITNESS HILL TRAINING SWIMING
5 mins warm-up 10 mins warm-up
2x5 km (13 km/h) 5 min 6x300m up hill / jog
walking back down
5 mins cool-down 10 mins cool-down

26 27 28 1 2 3 4
LONG SLOW SWIMING STEADY RUN INTERVAL TRAINING EASY RUN
DISTANCE RUN 30 mins constant 10 mins warm up 20 minutes
22 KM 60% MHR pace (60% MHR) 5x30s spring/30s jog Constant easy pace
10 mins cool-
down

Calendarpedia www.calendarpedia.com Data provided 'as is' without warranty

January 2017 http://www.calendarpedia.com/

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6 7
New Year's Day New Year's Day
(observed)

8 9 10 11 12 13 14

15 16 17 18 19 20 21
STEADY RUN FITNESS INTERVAL TRAINING SWIMING LONG SLOW
55 mins constant pace 5 mins warm-up DISTANCE RUN
60% MHR 5x5 mins (80% MHR) / 12 km 60% MHR
1min jog
5 mins cool-down

22 23 24 25 26 27 28
INTERVAL PYRAMID FITNESS INTERVAL TRAINING SWIMING LONG SLOW
RUN 5 mins warm-up DISTANCE RUN
5 mins warm-up 2x5 km (12 km/h) 5 min 14 km 60% MHR
3/5/7/5/3 min 80% walking
MHR 90 secs jog 5 mins cool-down
between 5 mins
cool-down

29 30 31 1 2 3 4
UP/DOWN SCALATOR 5 FITNESS HILL TRAINING SWIMING LONG SLOW
mins warm-up 2km 10 mins warm-up DISTANCE RUN
(10 km/h) 2km 6x300m up hill / jog 16 KM 60% MHR
(11 km/h)
2km (12 km/h) back down
2km (13 km/h) 10 mins cool-down
2km (14 km/h)
5 mins cool-down

Calendarpedia www.calendarpedia.com Data provided 'as is' without warranty