📊 All Training - Malcolm Boyd

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2026 2025 2024 2023 2022 2021

52 weeks in 2025

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