📊 All Training - Jo Jakeways

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2026 2025 2024 2023

51 weeks in 2024

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