📊 All Training - Malcolm Boyd

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2026 2025 2024 2023 2022 2021

51 weeks in 2024

01 Jan
Mon
01
Rest Day - Happy New Year
Tue
02
30 minutes Recovery Run
Wed
03
10 minutes Warm Up, 3 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
04
30 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
07
30 minutes Easy Cross Training
08 Jan
Mon
08
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Tue
09
Gym
Wed
10
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Thu
11
Gym
Fri
12
Gym
Sat
13
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
14
Rest Day
15 Jan
Mon
15
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Tue
16
Gym
Wed
17
25 minutes Easy Run
Thu
18
Gym
Fri
19
Gym
Sat
20
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
21
Rest Day
22 Jan
Mon
22
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Tue
23
Gym
Wed
24
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
25
Gym
Fri
26
Gym
Sat
27
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
28
Rest Day
29 Jan
Mon
29
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
30
Gym
Wed
31
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
01
Gym
Fri
02
Gym
Sat
03
45 minutes Easy Run
Sun
04
Rest Day
05 Feb
Mon
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
06
Gym
Wed
07
10 minutes Warm Up, 3 x (5 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
08
Gym
Fri
09
Gym
Sat
10
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
11
Rest Day
12 Feb
Mon
12
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
30 minutes Recovery Run
Wed
14
Rest Day
Thu
15
30 minutes Easy Cross Training
Fri
16
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
17
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
18
30 minutes Easy Cross Training
19 Feb
Mon
19
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
20
30 minutes Easy Cross Training
Wed
21
Rest Day
Thu
22
30 minutes Easy Cross Training
Fri
23
30 minutes Recovery Run
Sat
24
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
25
Rest Day
26 Feb
Mon
26
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
27
30 minutes Recovery Run
Wed
28
Rest Day
Thu
29
30 minutes Easy Cross Training
Fri
01
40 minutes Easy Run
Sat
02
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
03
30 minutes Easy Cross Training
04 Mar
Mon
04
30 minutes Recovery Run
Tue
05
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
06
Rest Day
Thu
07
30 minutes Recovery Run
Fri
08
30 minutes Easy Cross Training
Sat
09
60 minutes Easy Long Run: Split - 17 minutes running, 3 minute walking
Sun
10
Rest Day
11 Mar
Mon
11
40 minutes Easy Run
Tue
12
10 minutes Warm Up, 5 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
13
Rest Day
Thu
14
30 minutes Recovery Run
Fri
15
Rest Day
Sat
16
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
17
30 minutes Easy Cross Training
18 Mar
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
20
Rest Day
Thu
21
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
22
40 minutes Easy Run
Sat
23
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
24
Rest Day
25 Mar
Mon
25
Rest
Tue
26
Rest
Wed
27
Rest
Thu
28
Rest
Fri
29
Rest
Sat
30
Rest
Sun
31
Rest
01 Apr
Mon
01
30 minutes Recovery Run
Tue
02
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
03
Rest Day
Thu
04
30 minutes Recovery Run
Fri
05
30 minutes Easy Cross Training
Sat
06
60 minutes Easy Long Run: Split - 17 minutes running, 3 minute walking
Sun
07
Rest Day
08 Apr
Mon
08
30 minutes Recovery Run
Tue
09
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
30 minutes Easy Cross Training
Fri
12
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
13
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
14
Rest Day
15 Apr
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
17
Rest Day
Thu
18
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
19
40 minutes Easy Run
Sat
20
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
21
Rest Day
22 Apr
Mon
22
40 minutes Easy Run
Tue
23
10 minutes Warm Up, 5 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
30 minutes Recovery Run
Fri
26
Rest Day
Sat
27
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
28
30 minutes Easy Cross Training
29 Apr
Mon
29
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
30
30 minutes Easy Cross Training
Wed
01
Rest Day
Thu
02
30 minutes Easy Cross Training
Fri
03
30 minutes Recovery Run
Sat
04
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
Rest Day
06 May
Mon
06
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
07
30 minutes Recovery Run
Wed
08
Rest Day
Thu
09
30 minutes Easy Cross Training
Fri
10
40 minutes Easy Run
Sat
11
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
12
Rest Day
13 May
Mon
13
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
14
30 minutes Recovery Run
Wed
15
Rest Day
Thu
16
30 minutes Easy Cross Training
Fri
17
40 minutes Easy Run
Sat
18
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
19
30 minutes Easy Cross Training
20 May
Mon
20
10 minutes Warm Up, 4 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
21
Rest Day
Wed
22
30 minutes Easy Cross Training
Thu
23
30 minutes Recovery Run
Fri
24
Rest Day
Sat
25
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
26
30 minutes Easy Cross Training
27 May
Mon
27
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
28
30 minutes Easy Cross Training
Wed
29
Rest Day
Thu
30
10 minutes Warm Up, 10 x 30 seconds on (90%+ effort) with 30 seconds Easy Jog Recovery, 10 minutes Cool Down
Fri
31
30 minutes Recovery Run
Sat
01
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
02
Rest Day
03 Jun
Mon
03
10 minutes Warm Up, 2 x (4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Tue
04
30 minutes Recovery Run
Wed
05
30 minutes Easy Cross Training
Thu
06
Rest Day
Fri
07
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
08
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
30 minutes Easy Cross Training
10 Jun
Mon
10
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
11
40 minutes Easy Run
Wed
12
Rest Day
Thu
13
10 minutes Warm Up, 10 x 45 seconds on (90%+ effort) with 15 seconds Easy Jog Recovery, 10 minutes Cool Down
Fri
14
Rest Day
Sat
15
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
16
Rest Day
17 Jun
Mon
17
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
18
Rest Day
Wed
19
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
20
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
21
Rest Day
Sat
22
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
23
30 minutes Easy Cross Training
24 Jun
Mon
24
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
25
30 minutes Easy Cross Training
Wed
26
Rest Day
Thu
27
45 minutes Easy Run
Fri
28
30 minutes Recovery Run
Sat
29
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
30
Rest Day
01 Jul
Mon
01
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
02
30 minutes Recovery Run
Wed
03
30 minutes Easy Cross Training
Thu
04
Rest Day
Fri
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
06
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
07
30 minutes Easy Cross Training
08 Jul
Mon
08
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
09
40 minutes Easy Run
Wed
10
Rest Day
Thu
11
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
12
Rest Day
Sat
13
60 minutes Easy Run
Sun
14
Rest Day
15 Jul
Mon
15
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
16
Rest Day
Wed
17
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
18
10 minutes Warm Up, 12 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
19
Rest Day
Sat
20
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
21
30 minutes Easy Cross Training
22 Jul
Mon
22
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
23
Rest Day
Wed
24
35 minutes Easy Run
Thu
25
Rest Day
Fri
26
30 minutes Steady Undulating Run
Sat
27
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
28
Rest Day
29 Jul
Mon
29
10 minutes Warm Up, 4, 6, 8, 6, 4 minutes at Threshold Effort with a 2 minute Jog Recovery, 10 minutes Cool Down
Tue
30
Rest Day
Wed
31
30 minutes Easy Run
Thu
01
Rest Day
Fri
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
03
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Rest Day
05 Aug
Mon
05
10 minutes Warm Up, 4 x 5 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, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
09
30 minutes Easy Cross Training
Sat
10
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
30 minutes Easy Cross Training
12 Aug
Mon
12
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
Rest Day
Wed
14
35 minutes Easy Run
Thu
15
Rest Day
Fri
16
10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
17
60 minutes Easy Long Run
Sun
18
30 minutes Easy Cross Training
19 Aug
Mon
19
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
20
PT Session
Wed
21
35 minutes Easy Run
Thu
22
PT Session
Fri
23
HIIT Session
Sat
24
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
25
Rest Day
26 Aug
Mon
26
10 minutes Warm Up, 2 x (4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Tue
27
PT Session
Wed
28
Rest Day
Thu
29
PT Session
Fri
30
HIIT Session
Sat
31
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
01
Rest Day
02 Sep
Mon
02
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
03
PT Session
Wed
04
30 minutes Easy Run
Thu
05
PT Session
Fri
06
HIIT Session
Sat
07
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
08
Rest Day
09 Sep
Mon
09
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
10
PT Session
Wed
11
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
12
PT Session
Fri
13
HIIT Session
Sat
14
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
15
Rest Day
16 Sep
Mon
16
Rest Day
Tue
17
PT Session
Wed
18
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
PT Session
Fri
20
HIIT Session
Sat
21
60 minutes Easy Long Run
Sun
22
Rest Day
23 Sep
Mon
23
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
24
PT Session
Wed
25
Rest Day
Thu
26
PT Session
Fri
27
HIIT Session
Sat
28
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
29
Rest Day
30 Sep
Mon
30
Rest Day
Tue
01
PT Session
Wed
02
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
03
PT Session
Fri
04
HIIT Session
Sat
05
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
06
Rest Day
07 Oct
Mon
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
08
PT Session
Wed
09
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
10
PT Session
Fri
11
HIIT Session
Sat
12
110 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
13
Rest Day
14 Oct
Mon
14
10 minutes Warm Up, 3 x (5 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
15
PT Session
Wed
16
45 minutes Easy Run
Thu
17
PT Session
Fri
18
HIIT Session
Sat
19
60 minutes Easy Long Run
Sun
20
Rest Day
21 Oct
Mon
21
Rest Day
Tue
22
PT Session
Wed
23
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
24
PT Session
Fri
25
HIIT Session
Sat
26
Rest
Sun
27
Rest Day
28 Oct
Mon
28
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
29
PT Session
Wed
30
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
31
PT Session
Fri
01
HIIT Session
Sat
02
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
03
Rest Day
04 Nov
Mon
04
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
05
PT Session
Wed
06
Rest Day
Thu
07
PT Session
Fri
08
HIIT Session
Sat
09
75 minutes Easy Long Run
Sun
10
Rest Day
11 Nov
Mon
11
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
12
PT Session
Wed
13
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Thu
14
PT Session
Fri
15
HIIT Session
Sat
16
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
17
Rest Day
18 Nov
Mon
18
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
19
PT Session
Wed
20
Rest Day
Thu
21
PT Session
Fri
22
HIIT Session
Sat
23
75 minutes Easy Long Run
Sun
24
Rest Day
25 Nov
Mon
25
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
PT Session
Wed
27
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
28
PT Session
Fri
29
HIIT Session
Sat
30
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sun
01
Rest Day
02 Dec
Mon
02
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
03
PT Session
Wed
04
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
05
PT Session
Fri
06
HIIT Session
Sat
07
90 minutes Easy Long Run
Sun
08
Rest Day
09 Dec
Mon
09
45 minutes Easy Run
Tue
10
PT Session
Wed
11
Rest Day
Thu
12
PT Session
Fri
13
HIIT Session
Sat
14
75 minutes Easy Long Run
Sun
15
Rest Day
16 Dec
Mon
16
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
17
PT Session
Wed
18
30 minutes Recovery Run
Thu
19
PT Session
Fri
20
HIIT Session
Sat
21
60 minutes Easy Run
Sun
22
Rest Day