📊 All Training - David Jury

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2025 2024 2023 2022 2021 2019

52 weeks in 2019

31 Dec
Mon
31
Rest
Tue
01
Gym Session
Wed
02
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
03
Rest Day
Fri
04
Progression Run - 10 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
05
Swim
Sun
06
Gym Session
07 Jan
Mon
07
Rest
Tue
08
Gym Session
Wed
09
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
10
Gym Session
Fri
11
Rest Day
Sat
12
Swim
Sun
13
30 minutes Steady Undulating Run
14 Jan
Mon
14
Rest
Tue
15
Gym Session
Wed
16
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
17
Gym Session
Fri
18
Rest Day
Sat
19
Swim
Sun
20
30 minutes Easy Run
21 Jan
Mon
21
Rest
Tue
22
Gym Session
Wed
23
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
24
Gym Session
Fri
25
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
26
Swim
Sun
27
Rest Day (feel free to swap with Sunday)
28 Jan
Mon
28
Rest
Tue
29
30 minutes Recovery Run Gym Session
Wed
30
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
31
Gym Session
Fri
01
Rest Day
Sat
02
Swim
Sun
03
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
04 Feb
Mon
04
Rest
Tue
05
30 minutes Recovery Run
Wed
06
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
07
Gym Session
Fri
08
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
09
Swim
Sun
10
Gym Session
11 Feb
Mon
11
Rest
Tue
12
30 minutes Recovery Run
Wed
13
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
14
Gym Session
Fri
15
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
16
Swim
Sun
17
Gym Session
18 Feb
Mon
18
Rest
Tue
19
30 minutes Recovery Run
Wed
20
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
Gym Session
Fri
22
10 minutes Warm Up, 13 minutes at Threshold Effort, 3 minutes Recovery, 4 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sat
23
Swim
Sun
24
Gym Session
25 Feb
Mon
25
Rest
Tue
26
40 minutes Easy Run
Wed
27
10 minutes Warm Up, 10, 7, 4, 4 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
28
Gym Session
Fri
01
10 minutes Warm Up, 9 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
02
Swim
Sun
03
Gym Session
04 Mar
Mon
04
Rest
Tue
05
Gym Session
Wed
06
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
07
Gym Session
Fri
08
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
09
Swim
Sun
10
45 minutes Steady Undulating Run
11 Mar
Mon
11
Rest
Tue
12
Gym Session
Wed
13
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Thu
14
Gym Session
Fri
15
30 minutes Easy Run - include 5 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
16
Rest Day
Sun
17
Parkrun (if they are still going on!)
18 Mar
Mon
18
Rest
Tue
19
20 - 30 minutes Conditioning Work
Wed
20
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Fri
22
45 minutes Steady Bike
Sat
23
Rest Day
Sun
24
20 - 30 minutes Conditioning Work
25 Mar
Mon
25
Rest
Tue
26
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Wed
27
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
28
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Fri
29
30 minutes Recovery Run
Sat
30
20 - 30 minutes Conditioning Work
Sun
31
Easy Bike Ride
01 Apr
Mon
01
Rest
Tue
02
20 - 30 minutes Conditioning Work
Wed
03
30 minutes Recovery Run
Thu
04
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
Fri
05
Rest Day
Sat
06
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Sun
07
Rest Day
08 Apr
Mon
08
Rest
Tue
09
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Wed
10
10 minutes Warm Up, 2 x 11 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
13
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Sun
14
Easy Bike Ride (not too long with a tasty Sunday Long Run coming)
15 Apr
Mon
15
Rest
Tue
16
20 - 30 minutes Conditioning Work
Wed
17
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
18
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Fri
19
Rest Day
Sat
20
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Sun
21
Rest Day
22 Apr
Mon
22
Rest
Tue
23
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Wed
24
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
25
Rest Day
Fri
26
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Sat
27
10 minutes Warm Up, 15 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
28
Easy Bike Ride (not too long with a tasty Sunday Long Run coming)
29 Apr
Mon
29
Rest
Tue
30
20 - 30 minutes Conditioning Work
Wed
01
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
02
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Fri
03
Rest Day
Sat
04
45 minutes Easy Run
Sun
05
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 10,5,5 minutes at Z4 (Threshold) with a 3 minute recovery, 10 minutes Cool Down
06 May
Mon
06
Rest
Tue
07
20 - 30 minutes Conditioning Work
Wed
08
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
09
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Fri
10
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
11
30 minutes Easy Bike + 20 - 30 minutes Conditioning Work
Sun
12
Rest Day
13 May
Mon
13
Rest
Tue
14
20 - 30 minutes Conditioning Work
Wed
15
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 3,6,9,6,3 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
Thu
16
45 minutes Easy Run
Fri
17
10 minutes Warm Up, 3 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
18
Rest Day
Sun
19
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
20 May
Mon
20
Rest
Tue
21
20 - 30 minutes Conditioning Work
Wed
22
Progression Run - 10 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
23
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 12,6,3 minutes at Z4 (Threshold) with a 3 minute recovery, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
30 minutes Recovery Run + 20 minutes Conditioning Work
Sun
26
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
27 May
Mon
27
Rest
Tue
28
20 - 30 minutes Conditioning Work
Wed
29
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 8,6,4,8,6,4 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
Thu
30
30 minutes Easy Run
Fri
31
Bike Session - 10 minute Warm Up (include 3 x 30 seconds Spin ups at 120 cadence with 30 second recovery, low gear), 6 minutes at Z4, 2 minutes Easy Recovery, 2 x (5 x 60 seconds at Z5 with a 60 second recovery, 5 x 60 seconds at Z6 with a 60 second recovery) Take 4 minutes recovery between sets, 10 minutes Cool Down
Sat
01
30 minutes Recovery Run
Sun
02
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 12,6,3 minutes at Z4 (Threshold) with a 3 minute recovery, 10 minutes Cool Down
03 Jun
Mon
03
Rest
Tue
04
20 - 30 minutes Conditioning Work
Wed
05
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 12,10,8,6,4,2 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
Thu
06
30 minutes Easy Run
Fri
07
60 minutes Easy Cycle!
Sat
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
09
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 6 x 5 minutes with a 120 second recovery, 10 minutes Cool Down - Alternate between Z3 (Steady+) and Z4 (Threshold Effort)
10 Jun
Mon
10
Rest
Tue
11
20 - 30 minutes Conditioning Work
Wed
12
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
13
40 minutes Easy Run
Fri
14
60 minutes Easy Cycle
Sat
15
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
16
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 8,6,4,8,6,4 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
17 Jun
Mon
17
Rest
Tue
18
20 - 30 minutes Conditioning Work
Wed
19
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
20
30 minutes Recovery Run
Fri
21
45 minutes Easy Cycle + 15 minutes Conditioning Work
Sat
22
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
23
Rest Day
24 Jun
Mon
24
Rest
Tue
25
20 - 30 minutes Conditioning Work
Wed
26
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
27
30 minutes Recovery Run
Fri
28
Rest Day
Sat
29
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
30
Long Cycle
01 Jul
Mon
01
Rest
Tue
02
20 - 30 minutes Conditioning Work
Wed
03
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
04
30 minutes Recovery Run
Fri
05
45 minutes Easy Cycle + 15 minutes Conditioning Work
Sat
06
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
07
Long Cycle
08 Jul
Mon
08
Rest
Tue
09
20 - 30 minutes Conditioning Work
Wed
10
Progression Run - 10 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 6 minutes Cool Down
Thu
11
30 minutes Recovery Run
Fri
12
45 minutes Easy Run
Sat
13
Rest Day
Sun
14
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
15 Jul
Mon
15
Rest
Tue
16
20 - 30 minutes Conditioning Work
Wed
17
10 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
18
30 minutes Recovery Run
Fri
19
20 - 30 minutes Conditioning Work
Sat
20
10 minutes Warm Up, 7 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
21
50 minutes Easy Run
22 Jul
Mon
22
Rest
Tue
23
Gym Session
Wed
24
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
25
Gym Session
Fri
26
10 minutes Warm Up, 6 x 4 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sat
27
Rest Day
Sun
28
45 minutes Easy Run / Long Bike Ride
29 Jul
Mon
29
Rest
Tue
30
Gym Session
Wed
31
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
01
Gym Session
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 6 x 4 minutes with a 90 second recovery, 10 minutes Cool Down - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)
Sun
04
45 minutes Easy Run / Long Bike Ride
05 Aug
Mon
05
Rest
Tue
06
Gym Session
Wed
07
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
08
Gym Session
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 9 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
11
45 minutes Easy Run / Long Bike Ride
12 Aug
Mon
12
Rest
Tue
13
Gym Session
Wed
14
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
15
Gym Session
Fri
16
10 minutes Warm Up, 14 minutes at Threshold Effort, 3 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sat
17
Rest Day
Sun
18
45 minutes Easy Run / Long Bike Ride
19 Aug
Mon
19
Rest
Tue
20
Gym Session
Wed
21
10 minutes Warm Up, 6 x 4 minutes with a 90 second recovery, 10 minutes Cool Down - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)
Thu
22
Gym Session
Fri
23
45 minutes Easy Run
Sat
24
Rest Day
Sun
25
45 minutes Easy Run / Long Bike Ride
26 Aug
Mon
26
Rest
Tue
27
Gym Session
Wed
28
10 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
29
Gym Session
Fri
30
45 minutes Easy Run
Sat
31
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
01
45 minutes Easy Run / Long Bike Ride
02 Sep
Mon
02
Rest
Tue
03
Gym Session
Wed
04
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
05
Gym Session
Fri
06
60 minutes Easy Run
Sat
07
Rest Day
Sun
08
Rest Day
09 Sep
Mon
09
Rest
Tue
10
Gym Session
Wed
11
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
12
Gym Session
Fri
13
Progression Run - 10 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 6 minutes Cool Down
Sat
14
Rest Day
Sun
15
45 minutes Easy Run / Long Bike Ride
16 Sep
Mon
16
Week done!
Tue
17
Gym Session
Wed
18
40 minutes Easy Run
Thu
19
Gym Session
Fri
20
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
Sat
21
Swim (Optional)
Sun
22
Bike Ride / Rest Day
23 Sep
Mon
23
Rest
Tue
24
Gym Session
Wed
25
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
26
Gym Session
Fri
27
10 minutes Warm Up, 4 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
28
Swim (Optional)
Sun
29
Bike Ride / Rest Day
30 Sep
Mon
30
Rest
Tue
01
Gym Session
Wed
02
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
03
Gym Session
Fri
04
50 minutes Easy Run
Sat
05
Gym + Swim (Optional)
Sun
06
Long Bike Ride / 45 minutes Steady Undulating Run
07 Oct
Mon
07
Rest
Tue
08
Gym Session
Wed
09
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
10
Gym Session
Fri
11
60 minutes Easy Run
Sat
12
Gym + Swim (Optional)
Sun
13
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 12,10,8,6,4,2 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
14 Oct
Mon
14
Rest
Tue
15
Gym Session
Wed
16
Progression Run - 10 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Thu
17
Gym Session
Fri
18
Rest Day
Sat
19
Gym + Swim (Optional)
Sun
20
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
21 Oct
Mon
21
Rest
Tue
22
Gym Session
Wed
23
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
24
30 minutes Recovery Run + Easy Gym Session
Fri
25
40 minutes Easy Run
Sat
26
Gym + Swim (Optional)
Sun
27
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
28 Oct
Mon
28
Rest
Tue
29
30 minutes Conditioning Work
Wed
30
40 minutes Easy Run
Thu
31
Bike Session - 45 to 60 minutes - have some fun!
Fri
01
30 minutes Recovery Run
Sat
02
30 minutes Conditioning Work
Sun
03
90 minutes Bike Ride
04 Nov
Mon
04
Rest
Tue
05
30 minutes Conditioning Work
Wed
06
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
07
45 minutes Easy Run
Fri
08
30 minutes Conditioning Work
Sat
09
Rest Day
Sun
10
90 minutes Bike Ride
11 Nov
Mon
11
Rest
Tue
12
30 minutes Conditioning Work
Wed
13
45 minutes Easy Run
Thu
14
Progression Run - 12 minutes Easy, 12 minutes Steady, 12 minutes Threshold, 10 minutes Cool Down
Fri
15
35 minutes Easy Run
Sat
16
30 minutes Conditioning Work
Sun
17
60 minutes Easy Run
18 Nov
Mon
18
Rest
Tue
19
30 minutes Conditioning Work
Wed
20
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
21
40 minutes Easy Run
Fri
22
30 minutes Conditioning Work
Sat
23
Rest Day
Sun
24
90 minutes Bike Ride
25 Nov
Mon
25
Rest
Tue
26
Gym Session
Wed
27
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
28
30 minutes Recovery Run // Gym Session
Fri
29
45 minutes Easy Run
Sat
30
Swim + Optional Gym Session
Sun
01
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
02 Dec
Mon
02
Rest
Tue
03
Gym Session
Wed
04
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Thu
05
30 minutes Recovery Run // Gym Session
Fri
06
45 minutes Easy Run
Sat
07
Swim + Optional Gym Session
Sun
08
Rest Day
09 Dec
Mon
09
Rest
Tue
10
Gym Session
Wed
11
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
12
30 minutes Recovery Run // Gym Session
Fri
13
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
14
30 minutes Recovery Run - Happy Christmas
Sun
15
105 minutes Easy / Steady Long Run
16 Dec
Mon
16
Rest
Tue
17
Gym Session
Wed
18
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
30 minutes Recovery Run // Gym Session
Fri
20
Rest Day
Sat
21
30 minutes Recovery Run - Happy New Year
Sun
22
45 minutes Easy Run
23 Dec
Mon
23
Rest
Tue
24
30 minutes Easy Run
Wed
25
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
26
Rest Day - Happy Christmas
Fri
27
30 minutes Recovery Run
Sat
28
Optional Swim
Sun
29
Rest Day