📊 All Training - Malcolm Boyd

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2026 2025 2024 2023 2022 2021

52 weeks in 2021

04 Jan
Mon
04
30 minutes Brisk Walk
Tue
05
30 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
06
Rest Day
Thu
07
30 minutes Brisk Walk
Fri
08
Rest Day
Sat
09
10 minutes Brisk Walk, 4 x (5 minutes Easy Run, 2 minutes Brisk Walk) + 30 minutes Easy Run (2 minutes run, 1 minute walk) - 10 minutes Brisk Walk
Sun
10
Rest Day
11 Jan
Mon
11
30 minutes Brisk Walk
Tue
12
Bike - 10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 30 Seconds Easy Recovery, 10 minutes Cool Down
Wed
13
30 minutes Brisk Walk
Thu
14
30 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
15
Bike - 10 minutes Warm Up, 7 x 3 minutes at Threshold Effort with a 60 second easy recovery, 10 minutes Cool Down
Sat
16
5 mintues Brisk Walk, 10 minutes Easy Run 5 minutes Brisk Walk, 10 x 2 minutes run, 30 seconds brisk walk, 5 minutes Brisk Walk
Sun
17
30 minutes Brisk Walk
18 Jan
Mon
18
30 minutes Brisk Walk
Tue
19
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
20
30 minutes Brisk Walk
Thu
21
Bike - 10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second steady recovery between reps, 10 minutes Cool Down
Fri
22
30 minutes Brisk Walk
Sat
23
40 minutes Easy Long Run: Split - 3 minutes running, 1 minute walking
Sun
24
30 minutes Brisk Walk
25 Jan
Mon
25
30 minutes Brisk Walk
Tue
26
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
27
30 minutes Brisk Walk
Thu
28
Bike - 10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second Steady Recovery, 10 minutes Cool Down
Fri
29
30 minutes Brisk Walk
Sat
30
10 minutes Brisk Walk, 4 x (5 minutes Easy Run, 2 minutes Brisk Walk) + 30 minutes Easy Run (2 minutes run, 1 minute walk) - 10 minutes Brisk Walk
Sun
31
30 minutes Brisk Walk
01 Feb
Mon
01
30 minutes Brisk Walk
Tue
02
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
03
30 minutes Brisk Walk
Thu
04
Bike - 10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second Steady Recovery, 10 minutes Cool Down
Fri
05
30 minutes Brisk Walk
Sat
06
40 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
07
30 minutes Brisk Walk
08 Feb
Mon
08
30 minutes Brisk Walk
Tue
09
Bike - 10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second Steady Recovery, 10 minutes Cool Down
Wed
10
30 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Thu
11
30 minutes Brisk Walk
Fri
12
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Sat
13
Bike - 45 minutes Easy
Sun
14
Rest Day
15 Feb
Mon
15
30 minutes Brisk Walk
Tue
16
Rest Day
Wed
17
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 2 minutes at Steady Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Thu
18
30 minutes Brisk Walk
Fri
19
30 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Sat
20
Bike - 10 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 120 second Steady Recovery, 10 minutes Cool Down
Sun
21
30 minutes Brisk Walk
22 Feb
Mon
22
30 minutes Brisk Walk
Tue
23
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
24
30 minutes Brisk Walk
Thu
25
Rest Day
Fri
26
Bike - 10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 30 Seconds Easy Recovery, 10 minutes Cool Down
Sat
27
40 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
28
30 minutes Brisk Walk
01 Mar
Mon
01
30 minutes Brisk Walk
Tue
02
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Steady Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
03
Bike - 30 minutes Easy
Thu
04
30 minutes Brisk Walk
Fri
05
Bike - 10 minutes Warm Up, 2,4,6,4,2 minutes at Threshold effort with a 60 second steady recovery between reps, 10 minutes Cool Down
Sat
06
45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
07
30 minutes Brisk Walk
08 Mar
Mon
08
30 minutes Brisk Walk
Tue
09
Bike - 40 minutes Easy
Wed
10
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Steady Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Thu
11
Bike - 30 minutes Easy
Fri
12
Rest Day
Sat
13
50 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
14
45 minutes Brisk Walk
15 Mar
Mon
15
30 minutes Brisk Walk
Tue
16
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
17
30 minutes Brisk Walk
Thu
18
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
19
Bike - 10 minutes Warm Up, 2,4,6,4,2 minutes at Threshold effort with a 60 second steady recovery between reps, 10 minutes Cool Down
Sat
20
55 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
21
Bike - 40 minutes Easy
22 Mar
Mon
22
30 minutes Brisk Walk
Tue
23
Bike - 30 minutes Easy
Wed
24
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Thu
25
30 minutes Brisk Walk
Fri
26
Bike - 5 minutes Warm Up, 2 x (5,4,3,2,1) minutes at Threshold effort with a 60 second recovery between reps, 5 minutes Cool Down
Sat
27
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
28
45 minutes Brisk Walk
29 Mar
Mon
29
30 minutes Brisk Walk
Tue
30
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
31
Bike - 40 minutes Easy
Thu
01
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
02
30 minutes Brisk Walk
Sat
03
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Bike - 40 minutes Easy
05 Apr
Mon
05
30 minutes Brisk Walk
Tue
06
Bike - 30 minutes Easy
Wed
07
30 minutes Brisk Walk
Thu
08
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Fri
09
30 minutes Brisk Walk
Sat
10
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
Bike - 40 minutes Easy
12 Apr
Mon
12
30 minutes Brisk Walk
Tue
13
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
14
30 minutes Brisk Walk
Thu
15
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
16
Bike - 10 minutes Warm Up, 10,6,3,3 minutes at Threshold effort with a 120 second Easy recovery between reps, 10 minutes Cool Down
Sat
17
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
18
Bike - 45 minutes Easy
19 Apr
Mon
19
30 minutes Brisk Walk
Tue
20
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
21
30 minutes Brisk Walk
Thu
22
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
23
30 minutes Brisk Walk
Sat
24
80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
25
Bike - 40 minutes Easy
26 Apr
Mon
26
30 minutes Brisk Walk
Tue
27
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
28
30 minutes Brisk Walk
Thu
29
30 minutes Brisk Walk
Fri
30
30 minutes Brisk Walk
Sat
01
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
02
45 minutes Brisk Walk
03 May
Mon
03
Bike - 30 minutes Easy
Tue
04
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
05
30 minutes Brisk Walk
Thu
06
Bike - 40 minutes Easy
Fri
07
Progression Run - 8 minutes Easy, 6 minutes Steady, 4 minutes Threshold, 4 minutes Cool Down - take a 1 minute brisk walk between each section
Sat
08
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
09
Bike - 40 minutes Easy
10 May
Mon
10
30 minutes Brisk Walk
Tue
11
5 minutes Brisk Walk, 5 minutes Easy Run, 7 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
12
30 minutes Brisk Walk
Thu
13
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
14
Bike - 10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
15
80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
16
45 minutes Brisk Walk
17 May
Mon
17
Bike - 30 minutes Easy
Tue
18
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
19
30 minutes Brisk Walk
Thu
20
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
21
Bike - 10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sat
22
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
23
45 minutes Brisk Walk
24 May
Mon
24
Bike - 30 minutes Easy
Tue
25
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
26
30 minutes Brisk Walk
Thu
27
10 minutes Warm Up, 4 x (3 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
28
Bike - 30 minutes Easy
Sat
29
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
30
Bike - 40 minutes Easy
31 May
Mon
31
30 minutes Brisk Walk
Tue
01
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
30 minutes Brisk Walk
Thu
03
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
04
Rest Day
Sat
05
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
06
Rest Day
07 Jun
Mon
07
Bike - 30 minutes Easy
Tue
08
Bike - 10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
09
30 minutes Brisk Walk
Thu
10
10 minutes Warm Up, 4 x (2 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
11
Bike - 30 minutes Easy
Sat
12
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
13
Bike - 40 minutes Easy
14 Jun
Mon
14
30 minutes Brisk Walk
Tue
15
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
16
30 minutes Brisk Walk
Thu
17
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
18
Bike - 30 minutes Easy
Sat
19
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
20
Bike - 30 minutes Easy
21 Jun
Mon
21
30 minutes Brisk Walk
Tue
22
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
30 minutes Brisk Walk
Thu
24
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
25
Rest Day
Sat
26
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
27
Bike - 30 minutes Easy
28 Jun
Mon
28
30 minutes Brisk Walk
Tue
29
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
30 minutes Brisk Walk
Thu
01
40 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
02
Rest Day
Sat
03
135 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Rest Day
05 Jul
Mon
05
Bike - 30 minutes Easy
Tue
06
30 minutes Brisk Walk
Wed
07
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second walk recovery between reps, 10 minutes Cool Down
Thu
08
Rest Day
Fri
09
Bike - 30 minutes Easy
Sat
10
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
Bike - 60 minutes Easy
12 Jul
Mon
12
30 minutes Brisk Walk
Tue
13
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
30 minutes Brisk Walk
Thu
15
Bike - 10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Fri
16
Rest Day
Sat
17
135 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
18
Bike - 30 minutes Easy
19 Jul
Mon
19
30 minutes Brisk Walk
Tue
20
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
21
30 minutes Brisk Walk
Thu
22
Bike - 30 minutes Easy
Fri
23
Rest Day
Sat
24
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
25
Rest Day
26 Jul
Mon
26
Rest
Tue
27
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
28
Rest
Thu
29
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
30
Rest
Sat
31
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
01
Rest
02 Aug
Mon
02
Rest
Tue
03
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
04
Rest
Thu
05
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
06
Rest
Sat
07
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
08
Travel Day Home
09 Aug
Mon
09
30 minutes Brisk Walk
Tue
10
Bike - 10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
11
30 minutes Brisk Walk
Thu
12
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
13
Rest Day
Sat
14
135 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
15
Bike - 30 minutes Easy
16 Aug
Mon
16
30 minutes Brisk Walk
Tue
17
Bike - 10 minutes Warm Up, 2 x (5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Wed
18
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
19
40 minutes Easy Cycle
Fri
20
Rest Day
Sat
21
150 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
22
Bike - 30 minutes Easy
23 Aug
Mon
23
30 minutes Brisk Walk
Tue
24
Bike - 10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
25
45 minutes Brisk Walk
Thu
26
10 minutes Warm Up, 7 x 2 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
165 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
29
Rest Day
30 Aug
Mon
30
30 minutes Brisk Walk
Tue
31
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
45 minutes Brisk Walk
Thu
02
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
03
45 minutes Easy Cycle
Sat
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
40 minutes Easy Cycle
06 Sep
Mon
06
30 minutes Brisk Walk
Tue
07
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
40 minutes Easy Cycle
Thu
09
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
10
Rest Day
Sat
11
180 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
12
Rest Day
13 Sep
Mon
13
30 minutes Brisk Walk
Tue
14
Bike - 10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
15
45 minutes Brisk Walk
Thu
16
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
17
Rest Day
Sat
18
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
19
Bike - 30 minutes Easy
20 Sep
Mon
20
30 minutes Brisk Walk
Tue
21
45 minutes Brisk Walk
Wed
22
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
23
Bike - 30 minutes Easy
Fri
24
Rest Day
Sat
25
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
26
Rest Day
27 Sep
Mon
27
30 minutes Brisk Walk
Tue
28
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
29
Rest Day
Thu
30
30 minutes Easy Cross Training
Fri
01
Rest Day
Sat
02
Rest Day
Sun
03
London Marathon
04 Oct
Mon
04
Week OFF!!!!!
Tue
05
Rest
Wed
06
Rest
Thu
07
Rest
Fri
08
Rest
Sat
09
Rest
Sun
10
Rest
11 Oct
Mon
11
Gentle Stretch & Foam Roll
Tue
12
Rest Day
Wed
13
20 minutes Easy Walk
Thu
14
20 minutes Easy Bike
Fri
15
Rest Day
Sat
16
Gentle Stretch & Foam Roll
Sun
17
30 minutes Brisk Walk
18 Oct
Mon
18
Gentle Stretch & Foam Roll
Tue
19
30 minutes Brisk Walk
Wed
20
Gentle Stretch & Foam Roll
Thu
21
20 minutes Easy Bike
Fri
22
Rest Day
Sat
23
20 minutes very Easy Run
Sun
24
Rest Day
25 Oct
Mon
25
30 minutes Brisk Walk
Tue
26
20 minutes Easy Bike
Wed
27
30 minutes Easy Run
Thu
28
Rest Day
Fri
29
20 minutes Easy Bike
Sat
30
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
31
Rest Day
01 Nov
Mon
01
30 minutes Brisk Walk
Tue
02
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
03
20 minutes Easy Bike
Thu
04
30 minutes Easy Run
Fri
05
Rest Day
Sat
06
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
07
Rest Day
08 Nov
Mon
08
30 minutes Brisk Walk
Tue
09
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
Bike - 30 minutes Easy
Fri
12
Rest Day
Sat
13
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
14
Rest Day
15 Nov
Mon
15
30 minutes Brisk Walk
Tue
16
10 minutes Warm Up, 4,3,2,1 minutes at Threshold effort with a 60 second walk recovery between reps, 10 minutes Cool Down
Wed
17
Bike - 30 minutes Easy
Thu
18
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
19
Rest Day
Sat
20
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
21
Bike - 30 minutes Easy
22 Nov
Mon
22
30 minutes Brisk Walk
Tue
23
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
24
Rest Day
Thu
25
Bike - 10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Fri
26
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
27
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
28
Bike - 30 minutes Easy
29 Nov
Mon
29
30 minutes Brisk Walk
Tue
30
30 minutes Easy Run
Wed
01
Rest Day
Thu
02
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
03
Rest Day
Sat
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
Bike - 30 minutes Easy
06 Dec
Mon
06
30 minutes Brisk Walk
Tue
07
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
Rest Day
Thu
09
Bike - 10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
10
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
11
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
12
Rest Day
13 Dec
Mon
13
30 minutes Brisk Walk
Tue
14
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
15
Rest Day
Thu
16
Bike - 10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
17
Rest Day
Sat
18
80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
19
Bike - 30 minutes Easy
20 Dec
Mon
20
30 minutes Brisk Walk
Tue
21
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
Rest Day
Fri
24
30 minutes Easy Run
Sat
25
Rest Day - Happy Christmas
Sun
26
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
27 Dec
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 3 x (4 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
29
Rest Day
Thu
30
Rest Day
Fri
31
30 minutes Easy Run
Sat
01
Rest
Sun
02
Rest