📊 All Training - Malcolm Boyd

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2026 2025 2024 2023 2022 2021

17 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
Rest Day
Fri
02
AM: 30 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
03
80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Rest Day
05 Jan
Mon
05
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
06
Gym Session
Wed
07
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
08
Gym Session
Fri
09
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
10
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
Rest Day
12 Jan
Mon
12
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
Gym Session
Wed
14
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
15
Gym Session
Fri
16
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
17
45 minutes Easy Run
Sun
18
Rest Day
19 Jan
Mon
19
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Tue
20
Gym Session
Wed
21
Rest Day
Thu
22
Gym Session
Fri
23
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
24
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
25
Rest Day
26 Jan
Mon
26
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
27
Gym Session
Wed
28
Rest Day
Thu
29
Gym Session
Fri
30
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
31
45 minutes Easy Run
Sun
01
Rest Day
02 Feb
Mon
02
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Tue
03
Gym Session
Wed
04
Rest Day
Thu
05
Gym Session
Fri
06
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
07
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
08
Rest Day
09 Feb
Mon
09
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
10
Gym Session
Wed
11
Rest Day
Thu
12
Gym Session
Fri
13
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
14
45 minutes Easy Run
Sun
15
Rest Day
16 Feb
Mon
16
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
17
Gym Session
Wed
18
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
19
Gym Session
Fri
20
Rest Day
Sat
21
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
22
Rest Day
23 Feb
Mon
23
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
Gym Session
Wed
25
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
26
Gym Session
Fri
27
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
28
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
01
Rest Day
02 Mar
Mon
02
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Tue
03
Gym Session
Wed
04
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
Thu
05
Gym Session
Fri
06
Rest Day
Sat
07
85 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
08
Rest Day
09 Mar
Mon
09
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
10
Gym Session
Wed
11
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
12
Gym Session
Fri
13
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
14
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
15
Rest Day
16 Mar
Mon
16
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Tue
17
Gym Session
Wed
18
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
19
Gym Session
Fri
20
Rest Day
Sat
21
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
22
Rest Day
23 Mar
Mon
23
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
Gym Session
Wed
25
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
26
Gym Session
Fri
27
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
28
95 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
29
Rest Day
30 Mar
Mon
30
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
31
Gym Session
Wed
01
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
02
Gym Session
Fri
03
Rest Day
Sat
04
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
Rest Day
06 Apr
Mon
06
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Tue
07
Gym Session
Wed
08
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
Gym Session
Fri
10
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
11
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
12
Rest Day
13 Apr
Mon
13
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
14
Gym Session
Wed
15
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Thu
16
Gym Session
Fri
17
Rest Day
Sat
18
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
19
Rest Day
20 Apr
Mon
20
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Tue
21
Gym Session
Wed
22
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
23
Gym Session
Fri
24
AM: 20 minutes Brisk Walk // PM: 20 minutes Conditioning Work
Sat
25
85 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
26
Rest Day