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12-week Goal-Focused Training Plan — Events, Races, Tournaments
Price: £750
Format: 3 sessions per week (structured plan + accountability)
Overview This 12-week plan is designed to help you hit specific performance goals for an event, race, or tournament. It balances progressive training load, recovery, and targeted skill work. Sessions are adaptable for running, cycling, racquet sports, team sports, triathlon segments, or other event-specific needs. You’ll get a weekly schedule, session descriptions, measurable targets, and built-in accountability checks to keep you on track.
How it works
Duration: 12 weeks, 3 sessions per week (36 sessions total)
Session length: 45–90 minutes depending on focus and phase
Components: Warm-up, main set, cool-down, optional mobility/core
Progression: Gradual increase in intensity or specificity every 3–4 weeks
Assessment: Baseline test in week 0, mid-plan check at week 6, final taper and race-day plan in weeks 11–12
Accountability: Weekly check-ins (text or email), biweekly video review or call, and adjustable tweaks based on progress
Deliverables: Personalized 12-week PDF plan, session-by-session guidance, goal review and pacing strategy, nutrition and recovery tips, event-day checklist
Initial setup (Week 0 — baseline & planning)
Goal clarification: Target event type, distance/format, race date, and performance target (time, place, skill level).
Baseline tests: For endurance events — 5K or time-trial; for skill/tournament-based — 1–2 match/video assessments; for mixed events — relevant segment tests.
Health check: Brief questionnaire about injuries, training history, available equipment, and weekly availability.
Plan customization: Adjust sessions for current fitness, constraint (e.g., access to pool, court, track), and time per session.
Weekly structure example (3 sessions/week)
Session A — Quality (intervals/skill work): Focused, high-intensity or technical session. Examples: VO2 intervals, tempo run, interval sprints, on-court point play, or structured bike intervals.
Session B — Endurance/Volume or Specific Practice: Longer, steady-state work or match simulation. Examples: Long run/ride, repeated sets in sport-specific drills, multi-set match play.
Session C — Strength, Mobility & Race-Specific Prep: Strength training, plyometrics, mobility, and short race-pace efforts or starts/finishes and tactical drills.
Phases and progression Phase 1: Base & Technique (Weeks 1–4)
Objective: Build aerobic base, fundamental strength, and technical proficiency.
Weekly load: Moderate. Emphasis on form, consistency, and establishing routine.
Example sessions:
A: Interval introduction — 6 x 2 minutes hard/2 minutes easy (run or bike) or 12 minutes of focused high-quality rallies/drills (court).
B: Steady endurance — 40–60 minutes at conversational pace or 6 x 10-minute sport-specific practice blocks.
C: Strength & mobility — 30–40 minutes: full-body strength circuit (bodyweight + light weights), hip/glute/core focus, 10–15 minutes of mobility.
Phase 2: Build & Intensity (Weeks 5–8)
Objective: Increase intensity, lactate threshold, sport-specific speed, and strength.
Weekly load: Higher, with progressive overload and recovery weeks every 4th week.
Example sessions:
A: Threshold/VO2 — 5 x 4 minutes at threshold with 2–3 min recovery, or repeated high-intensity drills (sprint intervals or match-intensity points).
B: Longer specificity — 60–90 minutes steady with 3–4 race-pace surges, or full-match simulations/drill sequences with short rests.
C: Strength & power — heavier strength work (squats, deadlifts, pulls), explosive plyometrics, sport-specific starts and transitions.
Phase 3: Sharpen & Taper (Weeks 9–12)
Objective: Peak for event — convert fitness to race performance, reduce volume, maintain intensity, and optimize recovery.
Weekly load: Reduced volume, maintained high quality, focused race tactics.
Example sessions:
A: Race-pace sharpening — 3 x 3–5 minutes at race pace with full recovery, or tactical scenarios and short intense point play.
B: Shorter, specific practice — 30–60 minutes with controlled race efforts or match practice focusing on decision-making.
C: Maintenance strength & mobility — lighter, maintenance
12-week Goal-Focused Training Plan — Events, Races, Tournaments
Price: £750
Format: 3 sessions per week (structured plan + accountability)
Overview This 12-week plan is designed to help you hit specific performance goals for an event, race, or tournament. It balances progressive training load, recovery, and targeted skill work. Sessions are adaptable for running, cycling, racquet sports, team sports, triathlon segments, or other event-specific needs. You’ll get a weekly schedule, session descriptions, measurable targets, and built-in accountability checks to keep you on track.
How it works
Duration: 12 weeks, 3 sessions per week (36 sessions total)
Session length: 45–90 minutes depending on focus and phase
Components: Warm-up, main set, cool-down, optional mobility/core
Progression: Gradual increase in intensity or specificity every 3–4 weeks
Assessment: Baseline test in week 0, mid-plan check at week 6, final taper and race-day plan in weeks 11–12
Accountability: Weekly check-ins (text or email), biweekly video review or call, and adjustable tweaks based on progress
Deliverables: Personalized 12-week PDF plan, session-by-session guidance, goal review and pacing strategy, nutrition and recovery tips, event-day checklist
Initial setup (Week 0 — baseline & planning)
Goal clarification: Target event type, distance/format, race date, and performance target (time, place, skill level).
Baseline tests: For endurance events — 5K or time-trial; for skill/tournament-based — 1–2 match/video assessments; for mixed events — relevant segment tests.
Health check: Brief questionnaire about injuries, training history, available equipment, and weekly availability.
Plan customization: Adjust sessions for current fitness, constraint (e.g., access to pool, court, track), and time per session.
Weekly structure example (3 sessions/week)
Session A — Quality (intervals/skill work): Focused, high-intensity or technical session. Examples: VO2 intervals, tempo run, interval sprints, on-court point play, or structured bike intervals.
Session B — Endurance/Volume or Specific Practice: Longer, steady-state work or match simulation. Examples: Long run/ride, repeated sets in sport-specific drills, multi-set match play.
Session C — Strength, Mobility & Race-Specific Prep: Strength training, plyometrics, mobility, and short race-pace efforts or starts/finishes and tactical drills.
Phases and progression Phase 1: Base & Technique (Weeks 1–4)
Objective: Build aerobic base, fundamental strength, and technical proficiency.
Weekly load: Moderate. Emphasis on form, consistency, and establishing routine.
Example sessions:
A: Interval introduction — 6 x 2 minutes hard/2 minutes easy (run or bike) or 12 minutes of focused high-quality rallies/drills (court).
B: Steady endurance — 40–60 minutes at conversational pace or 6 x 10-minute sport-specific practice blocks.
C: Strength & mobility — 30–40 minutes: full-body strength circuit (bodyweight + light weights), hip/glute/core focus, 10–15 minutes of mobility.
Phase 2: Build & Intensity (Weeks 5–8)
Objective: Increase intensity, lactate threshold, sport-specific speed, and strength.
Weekly load: Higher, with progressive overload and recovery weeks every 4th week.
Example sessions:
A: Threshold/VO2 — 5 x 4 minutes at threshold with 2–3 min recovery, or repeated high-intensity drills (sprint intervals or match-intensity points).
B: Longer specificity — 60–90 minutes steady with 3–4 race-pace surges, or full-match simulations/drill sequences with short rests.
C: Strength & power — heavier strength work (squats, deadlifts, pulls), explosive plyometrics, sport-specific starts and transitions.
Phase 3: Sharpen & Taper (Weeks 9–12)
Objective: Peak for event — convert fitness to race performance, reduce volume, maintain intensity, and optimize recovery.
Weekly load: Reduced volume, maintained high quality, focused race tactics.
Example sessions:
A: Race-pace sharpening — 3 x 3–5 minutes at race pace with full recovery, or tactical scenarios and short intense point play.
B: Shorter, specific practice — 30–60 minutes with controlled race efforts or match practice focusing on decision-making.
C: Maintenance strength & mobility — lighter, maintenance