📊 All Training - Jo Jakeways

← Back
2026 2025 2024 2023

53 weeks in 2025

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