Spring 2022: the recovered training programme

Updated 9 Oct 2026

This is the running programme recovered from my old training workbook. The calendar was reconstructed on 9 October 2026; the sheet’s week numbers and weekday columns did not themselves contain dates. The completed season, races and selected workouts are in 2022: a track season.

Matching the sheet to the season

The sixteen-week training sheet has weekday columns and week numbers, but no calendar dates. Six matching dated sessions imply the same origin: Week 1 was 7–13 March 2022.

The 12 March record adds a close match with a distance variation: the sheet prescribes 200s, while I recorded 185s with the same set and recovery pattern. The calendar is therefore strongly inferred; the original sheet itself does not date Week 1.

The programme and completed records differ elsewhere too. The 7 March activity describes approximately 5×1080 m / 5 min, against planned 1000s. The sheet has 4×150 m / 6 min on 6 May; the completed activity says eight-minute rests. On 9 May the plan says 2000 + 1600; the record says 2000 + 1200. A dated plan helps recover intentions, but it cannot fill missing details in what I actually did. Even a matching format on the same date does not independently confirm a recovery that appears only in the planned cell.

The sheet also contains eight Injured annotations, mapped to 15–25 March under this calendar. It supplies no diagnosis. Filled training entries continue through Week 12, 23–29 May. Weeks 13–15 have only Sunday rest entries, and Week 16 is unfilled. The later time trials, workouts and championship races show why a blank cell must remain an unfilled cell, rather than become a rest day.

The June 800 race falls on a Sunday still marked REST. The 22 June 600 + 400 falls in blank Week 16; its recovery cannot be taken from the similar planned 600 / 10 min / 400 on 25 May. The 27 June workout and July championships are beyond the sheet’s sixteen-week span.

Below is the complete running sheet on the inferred calendar. Its original notation is retained: distances are in metres, an apostrophe marks minutes and a double quote marks seconds. Blank means no entry. REST, Strength, Injured and Only warm-up remain distinct entries. None of these cells alone proves completion. The workbook’s separate armwrestling sheet has no established calendar and is not included here.

The complete sixteen weeks

Week 1 — 7–13 March

Week 2 — 14–20 March

Week 3 — 21–27 March

Week 4 — 28 March–3 April

Week 5 — 4–10 April

Week 6 — 11–17 April

Week 7 — 18–24 April

Week 8 — 25 April–1 May

Week 9 — 2–8 May

Week 10 — 9–15 May

Week 11 — 16–22 May

Week 12 — 23–29 May

Week 13 — 30 May–5 June

Week 14 — 6–12 June

Week 15 — 13–19 June

Week 16 — 20–26 June