📊 All Training - Malcolm Boyd

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53 weeks in 2023

26 Dec
Mon
26
Rest
Tue
27
Rest
Wed
28
Rest
Thu
29
Rest
Fri
30
Rest
Sat
31
Rest
Sun
01
Rest Day - Happy New Year
02 Jan
Mon
02
Rest Day - Happy New Year
Tue
03
30 minutes Recovery Run
Wed
04
10 minutes Warm Up, 3 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
05
30 minutes Easy Cross Training
Fri
06
Rest Day
Sat
07
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
08
30 minutes Easy Cross Training
09 Jan
Mon
09
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
10
30 minutes Easy Cross Training
Wed
11
30 minutes Recovery Run
Thu
12
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
13
Rest Day
Sat
14
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
15
30 minutes Easy Cross Training
16 Jan
Mon
16
Rest
Tue
17
Rest
Wed
18
Rest
Thu
19
Rest
Fri
20
Rest
Sat
21
Rest
Sun
22
Rest
23 Jan
Mon
23
Rest
Tue
24
Rest
Wed
25
Rest
Thu
26
Rest
Fri
27
Rest
Sat
28
Rest
Sun
29
Rest
30 Jan
Mon
30
30 minutes Recovery Run
Tue
31
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
01
Rest Day
Thu
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
03
Rest Day
Sat
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
30 minutes Easy Cross Training
06 Feb
Mon
06
30 minutes Recovery Run
Tue
07
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
30 minutes Easy Cross Training
Thu
09
35 minutes Easy Run
Fri
10
Rest Day
Sat
11
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
12
30 minutes Easy Cross Training
13 Feb
Mon
13
40 minutes Easy Run
Tue
14
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
30 minutes Recovery Run
Fri
17
Rest Day
Sat
18
60 minutes Easy Long Run: Split - 17 minutes running, 3 minute walking
Sun
19
30 minutes Easy Cross Training
20 Feb
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
40 minutes Easy Run
Thu
23
10 minutes Warm Up, 6 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
26
30 minutes Easy Cross Training
27 Feb
Mon
27
30 minutes Recovery Run
Tue
28
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
01
Rest Day
Thu
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
03
Rest Day
Sat
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
30 minutes Easy Cross Training
06 Mar
Mon
06
30 minutes Recovery Run
Tue
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
Wed
08
Rest Day
Thu
09
30 minutes Recovery Run
Fri
10
30 minutes Easy Cross Training
Sat
11
60 minutes Easy Long Run: Split - 17 minutes running, 3 minute walking
Sun
12
Rest Day
13 Mar
Mon
13
40 minutes Easy Run
Tue
14
10 minutes Warm Up, 5 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
30 minutes Recovery Run
Fri
17
Rest Day
Sat
18
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
19
30 minutes Easy Cross Training
20 Mar
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
24
40 minutes Easy Run
Sat
25
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
26
Rest Day
27 Mar
Mon
27
30 minutes Recovery Run
Tue
28
10 minutes Warm Up, 7 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
31
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
01
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
02
Rest Day
03 Apr
Mon
03
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
04
Rest Day
Wed
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
06
Rest Day
Fri
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
Sat
08
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
Rest Day
10 Apr
Mon
10
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
11
30 minutes Easy Cross Training
Wed
12
Rest Day
Thu
13
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
14
30 minutes Easy Cross Training
Sat
15
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
16
Rest Day
17 Apr
Mon
17
30 minutes Recovery Run
Tue
18
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
30 minutes Easy Cross Training
Thu
20
Rest Day
Fri
21
30 minutes Steady Run
Sat
22
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
23
Rest Day
24 Apr
Mon
24
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
25
Rest Day
Wed
26
Rest Day
Thu
27
10 minutes Warm Up, 5 x (4 minutes Threshold, 1 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
28
30 minutes Easy Cross Training
Sat
29
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
30
Rest Day
01 May
Mon
01
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
02
30 minutes Easy Cross Training
Wed
03
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
30 minutes Easy Run
Sat
06
60 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
07
Rest Day
08 May
Mon
08
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
Tue
09
35 minutes Easy Run
Wed
10
Rest Day
Thu
11
10 minutes Warm Up, 2 x (6 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
12
30 minutes Easy Cross Training
Sat
13
60 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
14
Rest Day
15 May
Mon
15
30 minutes Easy Cross Training
Tue
16
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
17
30 minutes Easy Cross Training
Thu
18
Rest Day
Fri
19
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
20
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
21
Rest Day
22 May
Mon
22
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
23
30 minutes Easy Cross Training
Wed
24
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
25
Rest Day
Fri
26
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sat
27
80 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
28
Rest Day
29 May
Mon
29
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
30
35 minutes Easy Run
Wed
31
Rest Day
Thu
01
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
02
30 minutes Easy Cross Training
Sat
03
60 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
04
Rest Day
05 Jun
Mon
05
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
06
Rest Day
Wed
07
30 minutes Easy Cross Training
Thu
08
Rest Day
Fri
09
Rest Day
Sat
10
Endure 24
Sun
11
Endure 24
12 Jun
Mon
12
Rest Day
Tue
13
30 minutes Easy Cross Training
Wed
14
Rest Day
Thu
15
60 minutes Brisk Walk
Fri
16
Rest Day
Sat
17
40 minutes Easy Run
Sun
18
Rest Day
19 Jun
Mon
19
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
20
30 minutes Easy Cross Training
Wed
21
30 minutes Recovery Run
Thu
22
Rest Day
Fri
23
30 minutes Easy Run
Sat
24
60 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
25
Rest Day
26 Jun
Mon
26
30 minutes Easy Cross Training
Tue
27
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
30 minutes Easy Cross Training
Thu
29
Rest Day
Fri
30
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
01
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
02
Rest Day
03 Jul
Mon
03
10 minutes Warm Up, 4 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
04
30 minutes Easy Cross Training
Wed
05
Rest Day
Thu
06
40 minutes Easy Run
Fri
07
Rest Day
Sat
08
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
Rest Day
10 Jul
Mon
10
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
11
30 minutes Easy Cross Training
Wed
12
30 minutes Easy Run
Thu
13
Rest Day
Fri
14
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sat
15
80 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
16
Rest Day
17 Jul
Mon
17
40 minutes Easy Run
Tue
18
30 minutes Easy Cross Training
Wed
19
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
20
Rest Day
Fri
21
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
22
90 minutes Easy Long Run: Split - 18 minutes running, 1 minute walking
Sun
23
Rest Day
24 Jul
Mon
24
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
25
30 minutes Easy Cross Training
Wed
26
30 minutes Recovery Run
Thu
27
10 minutes Warm Up, 6 x 1 minute on (90 effort) with 1 minute Easy Jog 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
Rest Day
31 Jul
Mon
31
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
01
30 minutes Easy Cross Training
Wed
02
Rest Day
Thu
03
30 minutes Recovery Run
Fri
04
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
05
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
06
30 minutes Easy Cross Training
07 Aug
Mon
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
08
30 minutes Easy Cross Training
Wed
09
Rest Day
Thu
10
30 minutes Recovery Run
Fri
11
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
12
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
13
30 minutes Easy Cross Training
14 Aug
Mon
14
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
15
Rest Day
Wed
16
Rest Day
Thu
17
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
18
30 minutes Easy Cross Training
Sat
19
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
20
Rest Day
21 Aug
Mon
21
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
22
30 minutes Easy Cross Training
Wed
23
30 minutes Recovery Run
Thu
24
10 minutes Warm Up, 3 x (3 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
25
Rest Day
Sat
26
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
27
30 minutes Easy Cross Training
28 Aug
Mon
28
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
29
Rest Day
Wed
30
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
31
10 minutes Warm Up, 2 x 11 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
01
Rest Day
Sat
02
60 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
Sun
03
30 minutes Easy Cross Training
04 Sep
Mon
04
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
05
30 minutes Easy Cross Training
Wed
06
30 minutes Recovery Run
Thu
07
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
08
Rest Day
Sat
09
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
10
30 minutes Easy Cross Training
11 Sep
Mon
11
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
12
30 minutes Easy Cross Training
Wed
13
Rest Day
Thu
14
35 minutes Easy Run
Fri
15
Rest Day
Sat
16
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
17
30 minutes Easy Cross Training
18 Sep
Mon
18
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
19
30 minutes Easy Cross Training
Wed
20
Rest Day
Thu
21
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
22
Rest Day
Sat
23
75 minutes Easy Long Run
Sun
24
30 minutes Easy Cross Training
25 Sep
Mon
25
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
Rest Day
Wed
27
30 minutes Easy Run
Thu
28
10 minutes Warm Up, 5 x (4 minutes Threshold, 1 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
29
Rest Day
Sat
30
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
01
30 minutes Easy Cross Training
02 Oct
Mon
02
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
03
30 minutes Easy Cross Training
Wed
04
Rest Day
Thu
05
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
06
Rest Day
Sat
07
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
08
30 minutes Easy Cross Training
09 Oct
Mon
09
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
10
30 minutes Easy Cross Training
Wed
11
Rest Day
Thu
12
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
13
Rest Day
Sat
14
75 minutes Easy Long Run
Sun
15
30 minutes Easy Cross Training
16 Oct
Mon
16
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
17
30 minutes Easy Cross Training
Wed
18
Rest Day
Thu
19
35 minutes Easy Run
Fri
20
Rest Day
Sat
21
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
22
30 minutes Easy Cross Training
23 Oct
Mon
23
10 minutes Warm Up, 4 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
30 minutes Easy Cross Training
Wed
25
Rest Day
Thu
26
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
75 minutes Easy Long Run
Sun
29
30 minutes Easy Cross Training
30 Oct
Mon
30
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
31
30 minutes Easy Cross Training
Wed
01
Rest Day
Thu
02
10 minutes Warm Up, 3 x (3 minutes Steady, 7 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
03
Rest Day
Sat
04
75 minutes Easy Long Run
Sun
05
30 minutes Easy Cross Training
06 Nov
Mon
06
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
07
Rest Day
Wed
08
35 minutes Easy Run
Thu
09
30 minutes Easy Cross Training
Fri
10
Rest Day
Sat
11
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
12
30 minutes Easy Cross Training
13 Nov
Mon
13
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
14
30 minutes Easy Cross Training
Wed
15
Rest Day
Thu
16
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
17
Rest Day
Sat
18
60 minutes Easy Run
Sun
19
30 minutes Easy Cross Training
20 Nov
Mon
20
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
21
30 minutes Easy Cross Training
Wed
22
Rest Day
Thu
23
35 minutes Easy Run
Fri
24
Rest Day
Sat
25
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
26
30 minutes Easy Cross Training
27 Nov
Mon
27
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
28
30 minutes Easy Cross Training
Wed
29
Rest Day
Thu
30
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
01
Rest Day
Sat
02
60 minutes Easy Run
Sun
03
30 minutes Easy Cross Training
04 Dec
Mon
04
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
05
30 minutes Easy Cross Training
Wed
06
Rest Day
Thu
07
10 minutes Warm Up, 3 x (3 minutes Steady, 7 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
08
Rest Day
Sat
09
75 minutes Easy Long Run
Sun
10
30 minutes Easy Cross Training
11 Dec
Mon
11
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
12
Rest Day
Wed
13
35 minutes Easy Run
Thu
14
30 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
17
30 minutes Easy Cross Training
18 Dec
Mon
18
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
19
35 minutes Easy Run
Wed
20
Rest Day
Thu
21
30 minutes Easy Cross Training
Fri
22
Rest Day
Sat
23
60 minutes Easy Run
Sun
24
30 minutes Easy Cross Training
25 Dec
Mon
25
Rest Day - Happy Christmas
Tue
26
30 minutes Recovery Run
Wed
27
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Thu
28
Rest Day
Fri
29
30 minutes Easy Cross Training
Sat
30
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
31
30 minutes Easy Cross Training