📊 All Training - Jo Jakeways

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52 weeks in 2023

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