Downloads

 

Downloads and tools...

Goal set example image

Chapter-1 Goal setting spreadsheet: download the goal setting spreadsheet to help with planning your training. Replace the example content with your own to form your own goals and start to build your plan.

 

Planning sheetChapter-2_Actions planning spreadsheet: This is an updated version of the Chapter 1 download with more information. Download the spreadsheet to help with planning and organising your training session. Replace the example content with your own to form your own goals and start to build the plan.

 

ch3-daily_plan-image

Chapter-3_Daily Plan You can use this spreadsheet to make a training plan, describing each day in detail and looking at a week at a time. There are 6 weeks in this plan, giving an example for someone wanting to run 5km in 25 minutes. You can replace the content with your plan to achieve your goal.

Heart rate zones - 10% zonesChapter-4 Heart Rate Zones: you can use this spreadsheet to calculate heart rate zones. It isn't difficult to do manually but it is handy to have a spreadsheet. I hope it helps you, just change the maximum heart rate value to match your personal maximum but please check it all makes sense for you.

 

screenshot or nutrition spreadsheetNutrition_needs_v1-2: You can use this spreadsheet to calculate nutritional needs based on Anita Beans book. Please ensure the calculations make sense since I cannot guarantee there are no errors in the calculations. i.e. It is correct to the best of my knowledge, I hope you find it useful but use it at your own risk.

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Chapter-6_Phase Plan: You can use this spreadsheet for planning your season. Download it and replace the example with your own plan. Good look.

 

 

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