📊 All Training - Jo Jakeways

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2026 2025 2024 2023

18 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
Rest Day
Fri
02
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
03
35 minutes Easy Run
Sun
04
Rest Day
05 Jan
Mon
05
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
06
Rest Day
Wed
07
35 minutes Easy Run
Thu
08
Rest Day
Fri
09
30 minutes Recovery Run
Sat
10
60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
11
Rest Day
12 Jan
Mon
12
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
13
Rest Day
Wed
14
40 minutes Easy Run
Thu
15
Rest Day
Fri
16
30 minutes Recovery Run
Sat
17
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
18
Rest Day
19 Jan
Mon
19
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
20
Rest Day
Wed
21
35 minutes Easy Run
Thu
22
Rest Day
Fri
23
30 minutes Recovery Run
Sat
24
60 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
25
Rest Day
26 Jan
Mon
26
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
27
Rest Day
Wed
28
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
29
Rest Day
Fri
30
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
31
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
01
Rest Day
02 Feb
Mon
02
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
03
Rest Day
Wed
04
40 minutes Easy Run
Thu
05
Rest Day
Fri
06
30 minutes Recovery Run
Sat
07
100 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
08
Rest Day
09 Feb
Mon
09
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
10
Rest Day
Wed
11
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
12
Rest Day
Fri
13
30 minutes Recovery Run
Sat
14
120 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
15
Rest Day
16 Feb
Mon
16
45 minutes Steady Undulating Run
Tue
17
Rest Day
Wed
18
45 minutes Easy Run
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Sat
21
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
22
Rest Day
23 Feb
Mon
23
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
24
Rest Day
Wed
25
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
26
Rest Day
Fri
27
30 minutes Recovery Run
Sat
28
120 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
01
Rest Day
02 Mar
Mon
02
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Tue
03
Rest Day
Wed
04
40 minutes Easy Run
Thu
05
Rest Day
Fri
06
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
07
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
08
Rest Day
09 Mar
Mon
09
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
10
Rest Day
Wed
11
40 minutes Easy Run
Thu
12
Rest Day
Fri
13
Rest Day
Sat
14
160 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
15
60 minutes Brisk Walk
16 Mar
Mon
16
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
17
Rest Day
Wed
18
Rest Day
Thu
19
Rest Day
Fri
20
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
21
180 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
22
60 minutes Brisk Walk
23 Mar
Mon
23
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
Rest Day
Wed
25
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
26
Rest Day
Fri
27
40 minutes Easy Run
Sat
28
160 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
29
60 minutes Brisk Walk
30 Mar
Mon
30
40 minutes Easy Run
Tue
31
Rest Day
Wed
01
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
02
Rest Day
Fri
03
Rest Day
Sat
04
80 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
05
Rest Day
06 Apr
Mon
06
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
07
Rest Day
Wed
08
30 minutes Easy Run
Thu
09
Rest Day
Fri
10
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
11
180 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
12
60 minutes Brisk Walk
13 Apr
Mon
13
10 minutes Warm Up, 5 x 5 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
40 minutes Easy Run
Sat
18
160 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
19
60 minutes Brisk Walk
20 Apr
Mon
20
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
21
Rest Day
Wed
22
30 minutes Recovery Run
Thu
23
Rest Day
Fri
24
45 minutes Easy Run
Sat
25
210 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
26
60 minutes Brisk Walk
27 Apr
Mon
27
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
28
Rest Day
Wed
29
Rest Day
Thu
30
Rest Day
Fri
01
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Sat
02
90 minutes Easy Long Run
Sun
03
Rest Day