📊 All Training - David Jury

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2025 2024 2023 2022 2021 2019

52 weeks in 2021

04 Jan
Mon
04
Rest
Tue
05
Gym Session
Wed
06
Progression Run - 10 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 4 minutes at 90% effort, 6 minutes Cool Down
Thu
07
30 minutes Recovery Run // Gym Session
Fri
08
45 minutes Easy Run
Sat
09
Swim + Optional Gym Session
Sun
10
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
11 Jan
Mon
11
Rest
Tue
12
Gym Session
Wed
13
Turbo Session - your choice!
Thu
14
30 minutes Recovery Run // Gym Session
Fri
15
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
16
Swim + Optional Gym Session
Sun
17
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
18 Jan
Mon
18
Rest
Tue
19
20 mins Yoga + 10 minutes Core
Wed
20
40 minutes Easy Run
Thu
21
10 minutes Easy, 10 minutes Steady, 10 minutes Easy // 10 minutes Core
Fri
22
20 mins Yoga + 10 minutes Core
Sat
23
30 minutes Recovery Run // 20 minutes HIIT
Sun
24
45 minutes Easy Run
25 Jan
Mon
25
Rest
Tue
26
30 mins Yoga + 10 minutes Core
Wed
27
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
28
AM: 30 minutes Recovery Run // PM: 20 minutes Yoga
Fri
29
30 mins HIIT + 10 minutes Mindful Cooldown
Sat
30
30 minutes Recovery Run // 20 mins Yoga
Sun
31
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
01 Feb
Mon
01
Rest
Tue
02
30 mins Yoga + 10 minutes Core
Wed
03
40 minutes Easy Run
Thu
04
Cycle Session// 10 minutes Core
Fri
05
20 mins Yoga + 10 minutes Core
Sat
06
30 minutes Recovery Run // 20 minutes HIIT
Sun
07
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
08 Feb
Mon
08
Rest
Tue
09
30 mins Yoga + 10 minutes Core
Wed
10
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
11
Cycle Session// 10 minutes Core
Fri
12
Rest Day
Sat
13
30 minutes Recovery Run // 30 minutes Yoga
Sun
14
30 minutes Steady Undulating Run
15 Feb
Mon
15
Rest
Tue
16
30 mins Yoga + 10 minutes Core
Wed
17
Cycle Session
Thu
18
30 minutes Recovery Run
Fri
19
Rest Day
Sat
20
30 minutes Recovery Run // 30 minutes Yoga
Sun
21
Cycle Session
22 Feb
Mon
22
Rest
Tue
23
20 mins Yoga + 20 minutes Core
Wed
24
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
25
30 mins Yoga + 10 minutes Core
Fri
26
Cycle Session
Sat
27
30 minutes Recovery Run // 20 mins HIIT
Sun
28
30 mins Yoga + 10 minutes Core
01 Mar
Mon
01
Rest
Tue
02
20 mins Yoga + 20 minutes Core
Wed
03
Bike - 10 minutes Warm Up, 4 x (5 minutes Z3, 4 minutes Z4) with a 2 minute Z1 Recovery, 5 minutes Cool Down
Thu
04
20 mins Yoga + 20 minutes HIIT
Fri
05
Bike - 30 minutes Easy (Z1) (aim for nice high cadence - around 100)
Sat
06
30 mins Yoga + 10 minutes Core
Sun
07
Bike - 20 minutes Easy (Z1), 12,10,8,6,4 minutes at Z3 Effort with 3 minute Z2 Recovery, 10 minutes Easy Cool Down
08 Mar
Mon
08
Rest
Tue
09
20 mins Yoga + 20 minutes Core
Wed
10
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
11
30 mins Yoga + 10 minutes Core
Fri
12
Cycle Session
Sat
13
30 minutes Recovery Run // 20 mins HIIT
Sun
14
30 mins Yoga + 10 minutes Core
15 Mar
Mon
15
Rest
Tue
16
20 mins Yoga + 20 minutes Core
Wed
17
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
Thu
18
30 mins Yoga + 10 minutes Core
Fri
19
Bike Session - 10 minutes Warm Up, 4 x ( 4 minutes at Z3, 1 minute 2) + 4 x (3 minutes Z3, 1 minute Z2) - 5 minutes Cool Down
Sat
20
30 minutes Recovery Run // 20 mins Yoga
Sun
21
60 minutes Easy / Steady Bike Ride
22 Mar
Mon
22
Rest
Tue
23
20 mins Yoga + 20 minutes Core
Wed
24
10 minutes Warm Up, 4 x (2 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
25
30 mins Yoga + 10 minutes Core
Fri
26
Bike Session - 10 minutes Warm Up, 4 x (6 minutes Z3, 4 minutes Z4) with a 3 minute Z1 recovery, 10 minutes Cool Down
Sat
27
30 minutes Recovery Run // 20 mins Yoga
Sun
28
80 minutes Easy / Steady Bike Ride
29 Mar
Mon
29
Rest
Tue
30
20 mins Yoga + 20 minutes Core
Wed
31
30 minutes Easy Run
Thu
01
20 minutes HITT + 10 minutes Core
Fri
02
Bike Session - 10 minutes Warm Up, 20 x 90 seconds at Z5 effort with a 60 second Z2 recovery, 10 minutes Cool Down
Sat
03
Rest Day
Sun
04
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
05 Apr
Mon
05
Rest
Tue
06
20 mins Yoga + 20 minutes Core
Wed
07
10 minutes Warm Up, 5 x (3 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
08
30 minutes Recovery Run + 20 minutes Yoga
Fri
09
Rest Day
Sat
10
20 minutes HITT + 10 minutes Core
Sun
11
80 minutes Easy / Steady Bike Ride
12 Apr
Mon
12
Rest
Tue
13
Gym Session
Wed
14
10 minutes Warm Up, 6 x 2 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
15
Gym Session
Fri
16
Bike Session - 10 minutes Warm Up, 3 x (6 minutes Z2, 4 minutes Z3) with a 3 minute Z1 recovery, 10 minutes Cool Down
Sat
17
Gym Session
Sun
18
Rest Day
19 Apr
Mon
19
Rest
Tue
20
Gym Session
Wed
21
30 minutes Easy Run
Thu
22
Rest Day
Fri
23
10 minutes Warm Up, 6 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
24
Gym Session
Sun
25
Long Cycle Ride
26 Apr
Mon
26
Rest
Tue
27
Gym Session
Wed
28
30 minutes Easy Run
Thu
29
Gym Session
Fri
30
40 minutes Easy Run
Sat
01
Gym Session
Sun
02
Bike Session - 10 minutes Warm Up, 20 x 90 seconds at Z5 effort with a 60 second Z2 recovery, 10 minutes Cool Down
03 May
Mon
03
Rest
Tue
04
Gym Session
Wed
05
10 minutes Warm Up, 6 x (2 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
06
Gym Session
Fri
07
Bike Session - 10 minutes Warm Up, 3 x ( 5 minutes at Z3, 1 minute 2) + 5 x (2 minutes Z3, 1 minute Z2) - 5 minutes Cool Down
Sat
08
Gym Session
Sun
09
40 minutes Easy Run
10 May
Mon
10
Rest
Tue
11
Gym Session
Wed
12
45 minutes Easy Run
Thu
13
Gym Session
Fri
14
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
15
Gym Session
Sun
16
Rest Day
17 May
Mon
17
Rest
Tue
18
Gym Session
Wed
19
10 minutes Warm Up, 5 x (2 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Thu
20
Gym Session
Fri
21
50 minutes Easy Run
Sat
22
Swim
Sun
23
10 minutes Warm Up, 3 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
24 May
Mon
24
Rest
Tue
25
Gym Session
Wed
26
Rest Day / Cycle Session
Thu
27
Gym Session
Fri
28
45 minutes Easy Run
Sat
29
Gym Session
Sun
30
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
31 May
Mon
31
Rest
Tue
01
Gym Session
Wed
02
10 minutes Warm Up, 6 x (2 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
03
Gym Session
Fri
04
Rest Day / Cycle Session
Sat
05
Gym Session
Sun
06
10 minutes Warm Up, 3 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
07 Jun
Mon
07
Rest
Tue
08
Gym Session
Wed
09
Bike Session - 10 minute Warm Up (include 4 x 45 seconds Spin ups at 120 cadence with 15 second recovery, low gear), 15,0 5 minutes at Z3 (Steady+) with a 2 minute recovery, 10 minutes Cool Down
Thu
10
Gym Session
Fri
11
45 minutes Easy Run
Sat
12
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
13
Long Cycle Ride
14 Jun
Mon
14
Rest
Tue
15
Gym Session
Wed
16
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
17
30 minutes Recovery Run
Fri
18
Rest Day/ Swim
Sat
19
Gym Session
Sun
20
10 minutes Warm Up, 3 x 9 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
21 Jun
Mon
21
Rest
Tue
22
Gym Session
Wed
23
45 minutes Easy Run
Thu
24
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
25
Swim
Sat
26
Gym Session
Sun
27
Long Cycle Ride
28 Jun
Mon
28
Rest
Tue
29
Gym Session
Wed
30
50 minutes Easy Run
Thu
01
Gym Session
Fri
02
Bike Session - 10 minutes Warm Up, 35 minutes in Z2 (work in high cadence, around 100), 5 minutes Cool Down
Sat
03
Gym Session
Sun
04
10 minutes Warm Up, 4 x 8 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 4, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 3 mins at Threshold effort, 5 mins at 10k effort.
05 Jul
Mon
05
Rest
Tue
06
Gym Session
Wed
07
10 minutes Warm Up, 5 x (3 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Thu
08
Gym Session
Fri
09
45 minutes Easy Run
Sat
10
Gym Session
Sun
11
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
12 Jul
Mon
12
Rest
Tue
13
Gym Session
Wed
14
Rest Day
Thu
15
Gym Session
Fri
16
Bike Session - your choice!
Sat
17
Swim
Sun
18
60 minutes Easy Run
19 Jul
Mon
19
Rest
Tue
20
Gym Session
Wed
21
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
22
Gym Session
Fri
23
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
24
Gym Session + Swim
Sun
25
Long Cycle Ride
26 Jul
Mon
26
Rest
Tue
27
Gym Session
Wed
28
50 minutes Easy Run
Thu
29
Gym Session
Fri
30
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
31
Gym Session + Swim
Sun
01
75 minutes Easy Run - Include 5 x (1 minute at 90%, 1 minute Easy) in the middle
02 Aug
Mon
02
Rest
Tue
03
Rest
Wed
04
Rest
Thu
05
Rest
Fri
06
30 minutes Recovery Run
Sat
07
Gym Session + Swim
Sun
08
Rest Day
09 Aug
Mon
09
Rest
Tue
10
Gym Session
Wed
11
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
12
Gym Session
Fri
13
Rest Day
Sat
14
Gym Session + Swim
Sun
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
16 Aug
Mon
16
Rest
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
Gym Session + Swim
Sat
21
Rest Day
Sun
22
Rest Day
23 Aug
Mon
23
Rest
Tue
24
Rest Day
Wed
25
Gym Session + Swim
Thu
26
Rest Day
Fri
27
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
28
Gym Session + Swim
Sun
29
Rest Day
30 Aug
Mon
30
Rest
Tue
31
Gym Session + Swim
Wed
01
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
02
Gym Session
Fri
03
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
04
Gym Session + Swim
Sun
05
60 minutes Cycle Ride
06 Sep
Mon
06
Rest
Tue
07
Gym Session + Swim
Wed
08
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
Gym Session
Fri
10
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
11
Gym Session + Swim
Sun
12
35 minutes Easy Run
13 Sep
Mon
13
Rest
Tue
14
Gym Session + Swim
Wed
15
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
16
Gym Session
Fri
17
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
18
Gym Session or Swim
Sun
19
Pride 10km
20 Sep
Mon
20
Rest
Tue
21
Gym Session + Swim
Wed
22
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
23
Rest Day
Fri
24
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
25
Gym Session + Swim
Sun
26
60 minutes Cycle Ride
27 Sep
Mon
27
Rest
Tue
28
Rest Day
Wed
29
10 minutes Warm Up, 3 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
30
Gym Session + Swim
Fri
01
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
02
Gym Session + Swim
Sun
03
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
04 Oct
Mon
04
Rest
Tue
05
Gym Session + Swim
Wed
06
Rest Day
Thu
07
Gym Session
Fri
08
45 minutes Easy Run
Sat
09
Swim
Sun
10
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
11 Oct
Mon
11
Rest
Tue
12
Gym Session
Wed
13
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
14
Gym Session + Swim
Fri
15
Rest Day
Sat
16
Swim
Sun
17
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
18 Oct
Mon
18
Rest
Tue
19
Gym Session + Swim
Wed
20
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
Gym Session + Swim
Fri
22
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
23
Rest Day
Sun
24
Parkrun
25 Oct
Mon
25
Rest
Tue
26
Gym Session
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 Recovery Run + 20 minutes Yoga
Fri
29
45 minutes Easy Run
Sat
30
Gym Session + Swim
Sun
31
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
01 Nov
Mon
01
Rest
Tue
02
Gym Session + Swim
Wed
03
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
04
30 minutes Recovery Run + 20 minutes Yoga
Fri
05
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
06
Rest Day
Sun
07
Rest
08 Nov
Mon
08
Rest
Tue
09
20 - 30 minutes Conditioning Work
Wed
10
30 minutes Recovery Run
Thu
11
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
12
Rest Day
Sat
13
Swim
Sun
14
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
15 Nov
Mon
15
Rest
Tue
16
20 - 30 minutes Conditioning Work
Wed
17
10 minutes Warm Up, 4 x (5 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
18
30 minutes Recovery Run
Fri
19
20 - 30 minutes Conditioning Work
Sat
20
Swim
Sun
21
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
22 Nov
Mon
22
Rest
Tue
23
20 - 30 minutes Conditioning Work
Wed
24
Progression Run - 15 minutes Easy, 12 minutes Steady, 10 minutes Threshold, 8 minutes Cool Down
Thu
25
40 minutes Easy Run
Fri
26
20 - 30 minutes Conditioning Work
Sat
27
Swim
Sun
28
10 minutes Warm Up, 5 x (4 minutes Threshold, 1 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
29 Nov
Mon
29
Rest
Tue
30
20 - 30 minutes Conditioning Work
Wed
01
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
02
30 minutes Recovery Run
Fri
03
Swim
Sat
04
20 - 30 minutes Conditioning Work
Sun
05
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
06 Dec
Mon
06
Rest
Tue
07
20 - 30 minutes Conditioning Work
Wed
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
09
45 minutes Easy Run
Fri
10
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
11
Rest Day
Sun
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
13 Dec
Mon
13
Rest
Tue
14
20 - 30 minutes Conditioning Work
Wed
15
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
16
30 minutes Recovery Run
Fri
17
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
18
Rest Day
Sun
19
60 minutes Easy Run
20 Dec
Mon
20
Rest
Tue
21
20 - 30 minutes Conditioning Work
Wed
22
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
23
35 minutes Easy Run
Fri
24
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
25
Rest Day
Sun
26
45 minutes Easy Run - Happy Christmas
27 Dec
Mon
27
Rest
Tue
28
20 - 30 minutes Conditioning Work
Wed
29
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
30
45 minutes Easy Run
Fri
31
30 minutes Recovery Run
Sat
01
Rest
Sun
02
Rest