📊 All Training - Malcolm Boyd

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53 weeks in 2022

27 Dec
Mon
27
Rest
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
31
Rest
Sat
01
Rest Day - Happy New Year
Sun
02
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
03 Jan
Mon
03
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
04
30 minutes Easy Cross Training
Wed
05
40 minutes Easy Run
Thu
06
Rest Day
Fri
07
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
08
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
30 minutes Easy Cross Training
10 Jan
Mon
10
30 minutes Brisk Walk
Tue
11
30 minutes Easy Run
Wed
12
Rest Day
Thu
13
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
14
Rest Day
Sat
15
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
16
Bike - 30 minutes Easy
17 Jan
Mon
17
30 minutes Brisk Walk
Tue
18
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
Bike - 10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
21
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
22
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
23
Rest Day
24 Jan
Mon
24
30 minutes Brisk Walk
Tue
25
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
26
Rest Day
Thu
27
Bike - 10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
28
Rest Day
Sat
29
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
30
Bike - 30 minutes Easy
31 Jan
Mon
31
30 minutes Brisk Walk
Tue
01
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
03
Rest Day
Fri
04
Bike - 10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Recovery, 10 minutes Cool Down
Sat
05
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
06
Bike - 30 minutes Easy
07 Feb
Mon
07
30 minutes Brisk Walk
Tue
08
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
09
Bike - 30 minutes Easy
Thu
10
30 minutes Easy Run
Fri
11
Rest
Sat
12
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
13
Bike - 30 minutes Easy
14 Feb
Mon
14
30 minutes Brisk Walk
Tue
15
30 minutes Steady Undulating Run
Wed
16
Rest Day
Thu
17
40 minutes Easy Run
Fri
18
Bike - 10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sat
19
45 minutes Easy Run
Sun
20
Rest Day
21 Feb
Mon
21
30 minutes Brisk Walk
Tue
22
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
24
Rest Day
Fri
25
Bike - 10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 10 minutes Cool Down
Sat
26
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
27
Bike - 30 minutes Easy
28 Feb
Mon
28
30 minutes Brisk Walk
Tue
01
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
03
Rest Day
Fri
04
Bike - 10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sat
05
80 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
06
Bike - 30 minutes Easy
07 Mar
Mon
07
30 minutes Brisk Walk
Tue
08
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
09
Rest Day
Thu
10
Rest Day
Fri
11
Bike - 10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 10 minutes Cool Down
Sat
12
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
13
Bike - 30 minutes Easy
14 Mar
Mon
14
Rest Day
Tue
15
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
16
30 minutes Easy Run
Thu
17
Rest Day
Fri
18
Bike - 5 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Sat
19
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
20
Rest Day
21 Mar
Mon
21
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
22
Rest Day
Wed
23
30 minutes Easy Run
Thu
24
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
25
Rest Day
Sat
26
80 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
27
Rest Day
28 Mar
Mon
28
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
29
Rest Day
Wed
30
30 minutes Easy Run
Thu
31
Rest Day
Fri
01
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
02
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
03
Rest Day
04 Apr
Mon
04
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
05
Rest Day
Wed
06
30 minutes Easy Run
Thu
07
Rest Day
Fri
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
09
80 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
10
Rest Day
11 Apr
Mon
11
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Tue
12
Rest Day
Wed
13
Rest Day
Thu
14
30 minutes Easy Run
Fri
15
Rest Day
Sat
16
60 minutes Easy Run
Sun
17
Rest Day
18 Apr
Mon
18
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
19
Rest Day
Wed
20
30 minutes Easy Run
Thu
21
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
22
Rest Day
Sat
23
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
24
Rest Day
25 Apr
Mon
25
10 minutes Warm Up, 4 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
26
Rest Day
Wed
27
30 minutes Easy Run
Thu
28
Rest Day
Fri
29
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
30
80 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
01
Rest Day
02 May
Mon
02
Rest
Tue
03
Rest
Wed
04
Rest
Thu
05
Rest
Fri
06
Rest
Sat
07
Rest
Sun
08
Rest
09 May
Mon
09
Rest
Tue
10
Rest
Wed
11
Rest
Thu
12
Rest
Fri
13
Rest
Sat
14
Rest
Sun
15
Rest
16 May
Mon
16
Rest
Tue
17
Rest
Wed
18
Rest
Thu
19
Rest
Fri
20
Rest
Sat
21
Rest
Sun
22
Rest
23 May
Mon
23
Easy weeks x2
Tue
24
Sp[rinrs..
Wed
25
Rest
Thu
26
Rest
Fri
27
Rest
Sat
28
Rest
Sun
29
Rest
30 May
Mon
30
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Tue
31
Rest Day
Wed
01
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
02
Rest Day
Fri
03
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
04
45 minutes Easy Cross Training
Sun
05
Rest Day
06 Jun
Mon
06
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Tue
07
Rest Day
Wed
08
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
09
Rest Day
Fri
10
45 minutes Easy Cross Training
Sat
11
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
12
Rest Day
13 Jun
Mon
13
30 minutes Easy Run
Tue
14
30 minutes Easy Cross Training
Wed
15
Rest Day
Thu
16
10 minutes Warm Up, 6 x 30 seconds on (90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
17
Rest Day
Sat
18
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
19
Rest Day
20 Jun
Mon
20
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
21
30 minutes Recovery Run
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
24
30 minutes Easy Cross Training
Sat
25
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
26
Rest Day
27 Jun
Mon
27
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
28
30 minutes Recovery Run
Wed
29
Rest Day
Thu
30
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
01
30 minutes Easy Cross Training
Sat
02
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
03
Rest Day
04 Jul
Mon
04
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
05
30 minutes Easy Cross Training
Wed
06
Rest Day
Thu
07
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
08
Rest Day
Sat
09
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
10
Rest Day
11 Jul
Mon
11
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
12
30 minutes Recovery Run
Wed
13
Rest Day
Thu
14
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
15
30 minutes Easy Cross Training
Sat
16
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
17
Rest Day
18 Jul
Mon
18
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
19
30 minutes Recovery Run
Wed
20
Rest Day
Thu
21
Rest
Fri
22
30 minutes Easy Cross Training
Sat
23
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
24
Rest Day
25 Jul
Mon
25
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
30 minutes Easy Cross Training
Wed
27
Rest Day
Thu
28
10 minutes Warm Up, 12 x 1 minute on (90& effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
29
30 minutes Recovery Run
Sat
30
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
31
Rest Day
01 Aug
Mon
01
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
02
30 minutes Easy Cross Training
Wed
03
Rest Day
Thu
04
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
05
30 minutes Recovery Run
Sat
06
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
07
Rest Day
08 Aug
Mon
08
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
09
30 minutes Recovery Run
Wed
10
Rest Day
Thu
11
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
12
30 minutes Easy Cross Training
Sat
13
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
14
Rest Day
15 Aug
Mon
15
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
16
30 minutes Easy Cross Training
Wed
17
Rest Day
Thu
18
10 minutes Warm Up, 10 minutes at Threshold Effort, 3 minutes Recovery, 8 x 30 seconds at 5k + pace with a 15 second recovery, 10 minutes Cool Down
Fri
19
30 minutes Recovery Run
Sat
20
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
21
Rest Day
22 Aug
Mon
22
30 minutes Recovery Run
Tue
23
30 minutes Easy Cross Training
Wed
24
Rest Day
Thu
25
30 minutes Recovery Run
Fri
26
60 minutes Easy Cross Training
Sat
27
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
28
80 minutes Brisk Walk
29 Aug
Mon
29
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
30
30 minutes Recovery Run
Wed
31
Rest Day
Thu
01
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
02
30 minutes Easy Cross Training
Sat
03
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
04
60 minutes Easy Cross Training
05 Sep
Mon
05
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
06
30 minutes Easy Cross Training
Wed
07
Rest Day
Thu
08
10 minutes Warm Up, 10 minutes at Threshold Effort, 3 minutes Recovery, 8 x 30 seconds at 5k + pace with a 15 second recovery, 10 minutes Cool Down
Fri
09
30 minutes Recovery Run
Sat
10
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
11
80 minutes Brisk Walk
12 Sep
Mon
12
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
Rest Day
Wed
14
30 minutes Easy Cross Training
Thu
15
Rest Day
Fri
16
Rest Day
Sat
17
Equinox 24
Sun
18
Equinox 24
19 Sep
Mon
19
Rest Day
Tue
20
Rest Day
Wed
21
30 minutes Easy Cross Training
Thu
22
Rest Day
Fri
23
30 minutes Recovery Run
Sat
24
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
25
30 minutes Easy Cross Training
26 Sep
Mon
26
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
27
Rest Day
Wed
28
30 minutes Easy Cross Training
Thu
29
10 minutes Warm Up, 3 x (5 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
30
30 minutes Easy Cross Training
Sat
01
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
02
60 minutes Easy Cross Training
03 Oct
Mon
03
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
04
30 minutes Easy Cross Training
Wed
05
30 minutes Recovery Run
Thu
06
10 minutes Warm Up, 6 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
07
Rest Day
Sat
08
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
Rest Day
10 Oct
Mon
10
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
11
30 minutes Easy Cross Training
Wed
12
Rest Day
Thu
13
30 minutes Recovery Run
Fri
14
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
15
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
16
30 minutes Easy Cross Training
17 Oct
Mon
17
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
18
Rest Day
Wed
19
Rest Day
Thu
20
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
21
30 minutes Easy Cross Training
Sat
22
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
23
Rest Day
24 Oct
Mon
24
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Tue
25
Rest Day
Wed
26
30 minutes Easy Cross Training
Thu
27
Rest Day
Fri
28
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
29
Rest Day
Sun
30
Brighton / Hove 10km
31 Oct
Mon
31
Rest Day
Tue
01
30 minutes Easy Cross Training
Wed
02
Rest Day
Thu
03
40 minutes Easy Run
Fri
04
Rest Day
Sat
05
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
06
Rest Day
07 Nov
Mon
07
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Tue
08
30 minutes Easy Cross Training
Wed
09
40 minutes Easy Run
Thu
10
Rest Day
Fri
11
30 minutes Recovery Run
Sat
12
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sun
13
30 minutes Easy Cross Training
14 Nov
Mon
14
Rest
Tue
15
Rest
Wed
16
Rest
Thu
17
Rest
Fri
18
Rest
Sat
19
Rest
Sun
20
Rest
21 Nov
Mon
21
Rest
Tue
22
Rest
Wed
23
Rest
Thu
24
Rest
Fri
25
Rest
Sat
26
Rest
Sun
27
Rest
28 Nov
Mon
28
Rest
Tue
29
Rest
Wed
30
Rest
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest
05 Dec
Mon
05
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
06
30 minutes Recovery Run
Wed
07
Rest Day
Thu
08
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
09
30 minutes Easy Cross Training
Sat
10
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
11
Rest Day
12 Dec
Mon
12
10 minutes Warm Up, 2 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
30 minutes Recovery Run
Wed
14
10 minutes Warm Up, 6 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
15
Rest Day
Fri
16
30 minutes Recovery Run
Sat
17
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
18
30 minutes Easy Cross Training
19 Dec
Mon
19
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
20
30 minutes Recovery Run
Wed
21
Rest Day
Thu
22
30 minutes Easy Cross Training
Fri
23
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
24
45 minutes Easy Run
Sun
25
Rest Day - Happy Christmas
26 Dec
Mon
26
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
27
Rest Day
Wed
28
30 minutes Recovery Run
Thu
29
30 minutes Easy Cross Training
Fri
30
45 minutes Easy Run
Sat
31
Rest Day
Sun
01
Rest