📊 All Training - Manuel Cuervo Moraga

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2026 2025 2024

53 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
30 minutes Steady Run
Thu
02
30 minutes Recovery Run
Fri
03
180 minutes Easy / Steady Long Run
Sat
04
Rest Day
Sun
05
20 - 30 minutes Conditioning Work
06 Jan
Mon
06
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
07
30 minutes Recovery Run
Wed
08
35 minutes Easy Run
Thu
09
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
10
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sat
11
Rest Day
Sun
12
20 - 30 minutes Conditioning Work
13 Jan
Mon
13
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
14
30 minutes Recovery Run
Wed
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
16
35 minutes Easy Run
Fri
17
195 minutes Easy / Steady Long Run
Sat
18
Rest Day
Sun
19
20 - 30 minutes Conditioning Work
20 Jan
Mon
20
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
21
Rest Day
Wed
22
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
23
35 minutes Easy Run
Fri
24
200 minutes Easy / Steady Long Run
Sat
25
Rest Day
Sun
26
20 - 30 minutes Conditioning Work
27 Jan
Mon
27
10 minutes Warm Up, 6 x 6 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
60 minutes Easy Run
Fri
31
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sat
01
Rest Day
Sun
02
20 - 30 minutes Conditioning Work
03 Feb
Mon
03
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
04
Rest Day
Wed
05
30 minutes Steady Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Thu
06
Rest Day
Fri
07
220 minutes Easy / Steady Long Run
Sat
08
Rest Day
Sun
09
20 - 30 minutes Conditioning Work
10 Feb
Mon
10
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
11
40 minutes Easy Run
Wed
12
10 minutes Warm Up, 6 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Thu
13
Rest Day
Fri
14
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
Sat
15
Rest Day
Sun
16
20 - 30 minutes Conditioning Work
17 Feb
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
10 minutes Warm Up, 4 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Thu
20
Rest Day
Fri
21
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Sat
22
Rest Day
Sun
23
20 - 30 minutes Conditioning Work
24 Feb
Mon
24
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
25
Rest Day
Wed
26
30 minutes Easy Run
Thu
27
Rest Day
Fri
28
30 minutes Easy Run
Sat
01
Rest Day
Sun
02
Tokyo Marathon
03 Mar
Mon
03
Recovery Week
Tue
04
Rest
Wed
05
Rest
Thu
06
Rest
Fri
07
Rest
Sat
08
Rest
Sun
09
Rest
10 Mar
Mon
10
30 minutes Easy Run
Tue
11
Rest Day
Wed
12
Rest Day
Thu
13
Rest Day
Fri
14
45 minutes Easy Run
Sat
15
Rest Day
Sun
16
20 - 30 minutes Conditioning Work
17 Mar
Mon
17
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Tue
18
30 minutes Easy Run
Wed
19
Rest Day
Thu
20
45 minutes Brisk Walk
Fri
21
60 minutes Easy Run
Sat
22
Rest Day
Sun
23
20 - 30 minutes Conditioning Work
24 Mar
Mon
24
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
25
45 minutes Brisk Walk
Wed
26
Rest Day
Thu
27
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
28
60 minutes Easy Run
Sat
29
Rest Day
Sun
30
20 - 30 minutes Conditioning Work
31 Mar
Mon
31
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Tue
01
30 minutes Recovery Run
Wed
02
Rest Day
Thu
03
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
04
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
05
Rest Day
Sun
06
20 - 30 minutes Conditioning Work
07 Apr
Mon
07
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Tue
08
35 minutes Easy Run
Wed
09
Rest Day
Thu
10
30 minutes Easy Run
Fri
11
60 minutes Easy Run
Sat
12
Rest Day
Sun
13
20 - 30 minutes Conditioning Work
14 Apr
Mon
14
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Tue
15
30 minutes Easy Run
Wed
16
Rest Day
Thu
17
10 minutes Warm Up, 7 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
18
60 minutes Easy Run
Sat
19
Rest Day
Sun
20
20 - 30 minutes Conditioning Work
21 Apr
Mon
21
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
22
35 minutes Easy Run
Wed
23
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
24
Rest Day
Fri
25
90 minutes Easy Long Run
Sat
26
Rest Day
Sun
27
20 - 30 minutes Conditioning Work
28 Apr
Mon
28
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
29
30 minutes Recovery Run
Wed
30
Rest Day
Thu
01
10 minutes Warm Up, 5 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
02
60 minutes Easy Run
Sat
03
Rest Day
Sun
04
20 - 30 minutes Conditioning Work
05 May
Mon
05
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
06
45 minutes Easy Run
Wed
07
Rest Day
Thu
08
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
09
90 minutes Easy Long Run
Sat
10
Rest Day
Sun
11
20 - 30 minutes Conditioning Work
12 May
Mon
12
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
13
30 minutes Recovery Run
Wed
14
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
15
Rest Day
Fri
16
120 minutes Easy / Steady Long Run
Sat
17
Rest Day
Sun
18
20 - 30 minutes Conditioning Work
19 May
Mon
19
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
20
Rest Day
Wed
21
10 minutes Warm Up, 7 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
22
45 minutes Easy Run
Fri
23
90 minutes Easy Long Run
Sat
24
Rest Day
Sun
25
20 - 30 minutes Conditioning Work
26 May
Mon
26
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Tue
27
45 minutes Easy Run
Wed
28
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
29
Rest Day
Fri
30
60 minutes Easy Run
Sat
31
Rest Day
Sun
01
20 - 30 minutes Conditioning Work
02 Jun
Mon
02
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
03
30 minutes Easy Run
Wed
04
20 minutes Recovery Run
Thu
05
30 minutes Steady Undulating Run
Fri
06
75 minutes Easy Long Run
Sat
07
Rest Day
Sun
08
20 - 30 minutes Conditioning Work
09 Jun
Mon
09
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
10
30 minutes Recovery Run
Wed
11
Rest Day
Thu
12
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
13
90 minutes Easy Long Run
Sat
14
Rest Day
Sun
15
20 - 30 minutes Conditioning Work
16 Jun
Mon
16
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
17
Rest Day
Wed
18
30 minutes Recovery Run
Thu
19
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
20
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
21
Rest Day
Sun
22
20 - 30 minutes Conditioning Work
23 Jun
Mon
23
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
30 minutes Recovery Run
Wed
25
45 minutes Easy Run
Thu
26
Rest Day
Fri
27
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
28
Rest Day
Sun
29
20 - 30 minutes Conditioning Work
30 Jun
Mon
30
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
01
30 minutes Recovery Run
Wed
02
Rest Day
Thu
03
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
04
90 minutes Easy Long Run
Sat
05
Rest Day
Sun
06
20 - 30 minutes Conditioning Work
07 Jul
Mon
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
08
45 minutes Easy Run
Wed
09
Rest Day
Thu
10
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
11
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
12
Rest Day
Sun
13
20 - 30 minutes Conditioning Work
14 Jul
Mon
14
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
15
45 minutes Easy Run
Wed
16
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
17
Rest Day
Fri
18
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
19
Rest Day
Sun
20
20 - 30 minutes Conditioning Work
21 Jul
Mon
21
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
22
Rest Day
Wed
23
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
24
45 minutes Easy Run
Fri
25
90 minutes Easy Long Run
Sat
26
Rest Day
Sun
27
20 - 30 minutes Conditioning Work
28 Jul
Mon
28
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Tue
29
30 minutes Recovery Run
Wed
30
Rest Day
Thu
31
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
01
60 minutes Easy Long Run
Sat
02
Rest Day
Sun
03
20 - 30 minutes Conditioning Work
04 Aug
Mon
04
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
05
30 minutes Recovery Run
Wed
06
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
07
Rest Day
Fri
08
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
09
Rest Day
Sun
10
20 - 30 minutes Conditioning Work
11 Aug
Mon
11
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
12
30 minutes Recovery Run
Wed
13
35 minutes Easy Run
Thu
14
Rest Day
Fri
15
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
16
Rest Day
Sun
17
20 - 30 minutes Conditioning Work
18 Aug
Mon
18
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
19
30 minutes Recovery Run
Wed
20
35 minutes Easy Run
Thu
21
Rest Day
Fri
22
90 minutes Easy Long Run
Sat
23
Rest Day
Sun
24
20 - 30 minutes Conditioning Work
25 Aug
Mon
25
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
35 minutes Easy Run
Wed
27
40 minutes Easy Run
Thu
28
Rest Day
Fri
29
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
30
Rest Day
Sun
31
20 - 30 minutes Conditioning Work
01 Sep
Mon
01
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
02
35 minutes Easy Run
Wed
03
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
160 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sat
06
Rest Day
Sun
07
20 - 30 minutes Conditioning Work
08 Sep
Mon
08
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
09
45 minutes Easy Run
Wed
10
Rest Day
Thu
11
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
12
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
13
Rest Day
Sun
14
20 - 30 minutes Conditioning Work
15 Sep
Mon
15
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
16
40 minutes Easy Run
Wed
17
Rest Day
Thu
18
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
19
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
20
Rest Day
Sun
21
20 - 30 minutes Conditioning Work
22 Sep
Mon
22
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
23
Rest Day
Wed
24
40 minutes Easy Run
Thu
25
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
26
75 minutes Easy Long Run
Sat
27
Rest Day
Sun
28
20 - 30 minutes Conditioning Work
29 Sep
Mon
29
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
30
30 minutes Recovery Run
Wed
01
Rest Day
Thu
02
30 minutes Steady Undulating Run
Fri
03
90 minutes Easy Long Run
Sat
04
Rest Day
Sun
05
20 - 30 minutes Conditioning Work
06 Oct
Mon
06
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
07
40 minutes Easy Run
Wed
08
Rest Day
Thu
09
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Fri
10
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
11
Rest Day
Sun
12
20 - 30 minutes Conditioning Work
13 Oct
Mon
13
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
14
Rest Day
Wed
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
16
Rest Day
Fri
17
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
18
Rest Day
Sun
19
20 - 30 minutes Conditioning Work
20 Oct
Mon
20
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
21
30 minutes Recovery Run
Wed
22
Rest Day
Thu
23
30 minutes Steady Undulating Run
Fri
24
90 minutes Easy Long Run
Sat
25
Rest Day
Sun
26
20 - 30 minutes Conditioning Work
27 Oct
Mon
27
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
28
45 minutes Easy Run
Wed
29
Rest Day
Thu
30
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
31
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
01
Rest Day
Sun
02
20 - 30 minutes Conditioning Work
03 Nov
Mon
03
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
04
Rest Day
Wed
05
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
06
Rest Day
Fri
07
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
08
Rest Day
Sun
09
20 - 30 minutes Conditioning Work
10 Nov
Mon
10
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
11
30 minutes Recovery Run
Wed
12
Rest Day
Thu
13
35 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Fri
14
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
15
Rest Day
Sun
16
20 - 30 minutes Conditioning Work
17 Nov
Mon
17
35 minutes Easy Run
Tue
18
Rest Day
Wed
19
40 minutes Easy Run
Thu
20
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
21
60 minutes Easy Run
Sat
22
Rest Day
Sun
23
20 - 30 minutes Conditioning Work
24 Nov
Mon
24
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
25
30 minutes Recovery Run
Wed
26
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
27
40 minutes Easy Run
Fri
28
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sat
29
Rest Day
Sun
30
20 - 30 minutes Conditioning Work
01 Dec
Mon
01
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
02
30 minutes Recovery Run
Wed
03
Rest Day
Thu
04
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Fri
05
60 minutes Easy Run
Sat
06
Rest Day
Sun
07
20 - 30 minutes Conditioning Work
08 Dec
Mon
08
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
09
Rest Day
Wed
10
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
11
Rest Day
Fri
12
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
13
Rest Day
Sun
14
20 - 30 minutes Conditioning Work
15 Dec
Mon
15
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
16
45 minutes Easy Run
Wed
17
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
18
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
19
60 minutes Easy Run
Sat
20
Rest Day
Sun
21
20 - 30 minutes Conditioning Work
22 Dec
Mon
22
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
23
Rest Day
Wed
24
45 minutes Easy Run
Thu
25
Rest Day - Happy Christmas
Fri
26
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
Sat
27
Rest Day
Sun
28
20 - 30 minutes Conditioning Work
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
30 minutes Recovery Run
Wed
31
40 minutes Easy Run
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest