📊 All Training - David Jury

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2025 2024 2023 2022 2021 2019

53 weeks in 2022

27 Dec
Mon
27
Rest
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
31
Rest
Sat
01
45 minutes Steady Undulating Run, include 1,2,3,1,2,3 minutes at 90% with a 60 second jog recovery in the middle
Sun
02
Rest Day - Happy New Year
03 Jan
Mon
03
Rest
Tue
04
20 - 30 minutes Conditioning Work
Wed
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 4 minutes at 90% effort, 6 minutes Cool Down
Thu
06
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Fri
07
45 minutes Easy Run
Sat
08
Rest Day
Sun
09
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
10 Jan
Mon
10
Rest
Tue
11
20 - 30 minutes Conditioning Work
Wed
12
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
13
30 minutes Recovery Run + 20 - 30 minutes Conditioning Work
Fri
14
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
15
Rest Day
Sun
16
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
17 Jan
Mon
17
Rest
Tue
18
20 - 30 minutes Conditioning Work
Wed
19
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
20
20 - 30 minutes Conditioning Work
Fri
21
50 minutes Easy Run
Sat
22
Rest Day
Sun
23
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
24 Jan
Mon
24
Rest
Tue
25
20 - 30 minutes Conditioning Work
Wed
26
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
27
20 - 30 minutes Conditioning Work
Fri
28
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
29
Rest Day
Sun
30
10 minutes Warm Up, 2 x 15 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
31 Jan
Mon
31
Rest
Tue
01
20 - 30 minutes Conditioning Work
Wed
02
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
03
30 minutes Recovery Run
Fri
04
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
05
Rest Day
Sun
06
40 minutes Easy Run
07 Feb
Mon
07
Rest
Tue
08
20 - 30 minutes Conditioning Work
Wed
09
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
10
30 minutes Recovery Run
Fri
11
Rest Day
Sat
12
45 minutes Steady Undulating Run, include 1,2,3,1,2,3 minutes at 90% with a 60 second jog recovery in the middle
Sun
13
Rest Day
14 Feb
Mon
14
Rest
Tue
15
20 - 30 minutes Conditioning Work
Wed
16
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
17
40 minutes Easy Run
Fri
18
Rest Day
Sat
19
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sun
20
Parkrun
21 Feb
Mon
21
Rest
Tue
22
20 - 30 minutes Conditioning Work
Wed
23
10 minutes Warm Up, 9 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
24
30 minutes Recovery Run
Fri
25
45 minutes Easy Run
Sat
26
Rest Day
Sun
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
28 Feb
Mon
28
Rest
Tue
01
20 - 30 minutes Conditioning Work
Wed
02
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
03
30 minutes Recovery Run
Fri
04
40 minutes Easy Run
Sat
05
Rest Day
Sun
06
Cycle Session
07 Mar
Mon
07
Rest
Tue
08
20 - 30 minutes Conditioning Work
Wed
09
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
10
Cycle Session
Fri
11
35 minutes Easy Run
Sat
12
Rest Day
Sun
13
Cycle Session
14 Mar
Mon
14
Rest
Tue
15
20 - 30 minutes Conditioning Work
Wed
16
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
17
35 minutes Easy Run
Fri
18
Cycle Session
Sat
19
Rest Day
Sun
20
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)
21 Mar
Mon
21
Rest
Tue
22
20 - 30 minutes Conditioning Work
Wed
23
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
24
30 minutes Recovery Run
Fri
25
Rest Day
Sat
26
40 minutes Easy Run
Sun
27
Cycle Session
28 Mar
Mon
28
Rest
Tue
29
20 - 30 minutes Conditioning Work
Wed
30
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
31
35 minutes Easy Run
Fri
01
Rest Day
Sat
02
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
03
Cycle Session
04 Apr
Mon
04
Rest
Tue
05
20 - 30 minutes Conditioning Work
Wed
06
45 minutes Easy Run
Thu
07
10 minutes Warm Up, 2 x 11 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Fri
08
Rest Day
Sat
09
Cycle Session
Sun
10
60 minutes Easy Run
11 Apr
Mon
11
Rest
Tue
12
20 - 30 minutes Conditioning Work
Wed
13
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
14
40 minutes Easy Run
Fri
15
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
16
Rest Day
Sun
17
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
18 Apr
Mon
18
Rest
Tue
19
20 - 30 minutes Conditioning Work
Wed
20
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
Rest Day
Fri
22
45 minutes Easy Run
Sat
23
Rest Day
Sun
24
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
25 Apr
Mon
25
Rest
Tue
26
20 - 30 minutes Conditioning Work
Wed
27
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
28
45 minutes Easy Run
Fri
29
Rest Day
Sat
30
Cycle Session
Sun
01
60 minutes Easy Run
02 May
Mon
02
Rest
Tue
03
20 - 30 minutes Conditioning Work
Wed
04
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
05
30 minutes Recovery Run
Fri
06
45 minutes Easy Run
Sat
07
Rest Day
Sun
08
Cycle Session
09 May
Mon
09
Rest
Tue
10
20 - 30 minutes Conditioning Work
Wed
11
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
12
Berlin for week - enjoy some time off
Fri
13
Rest
Sat
14
Rest
Sun
15
Rest
16 May
Mon
16
Rest
Tue
17
Rest
Wed
18
Rest
Thu
19
Travel Day
Fri
20
45 minutes Easy Run
Sat
21
Rest Day
Sun
22
Rest
23 May
Mon
23
Rest
Tue
24
20 - 30 minutes Conditioning Work
Wed
25
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
26
45 minutes Easy Run
Fri
27
Rest Day
Sat
28
45 minutes Easy Run
Sun
29
Cycle Session
30 May
Mon
30
Rest
Tue
31
20 - 30 minutes Conditioning Work
Wed
01
Rest Day
Thu
02
40 minutes Easy Run
Fri
03
Rest Day
Sat
04
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
05
Rest Day
06 Jun
Mon
06
Rest
Tue
07
20 - 30 minutes Conditioning Work
Wed
08
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
09
40 minutes Easy Run
Fri
10
Rest Day
Sat
11
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
12
Rest Day
13 Jun
Mon
13
Rest
Tue
14
20 - 30 minutes Conditioning Work
Wed
15
30 minutes Recovery Run
Thu
16
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
17
Rest Day
Sat
18
30 minutes Recovery Run
Sun
19
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
20 Jun
Mon
20
Rest
Tue
21
20 - 30 minutes Conditioning Work
Wed
22
10 minutes Warm Up, 3 x (5 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
23
45 minutes Easy Run
Fri
24
Rest Day
Sat
25
Rest Day
Sun
26
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
27 Jun
Mon
27
Rest
Tue
28
20 - 30 minutes Conditioning Work
Wed
29
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
30
45 minutes Easy Run
Fri
01
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
Sat
02
Rest Day
Sun
03
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
04 Jul
Mon
04
Rest
Tue
05
45 minutes Easy Run
Wed
06
Flight
Thu
07
Rest Day
Fri
08
30 minutes Recovery Run
Sat
09
Rest
Sun
10
60 minutes Cycle Session
11 Jul
Mon
11
Rest
Tue
12
20 - 30 minutes Conditioning Work
Wed
13
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
14
20 - 30 minutes Conditioning Work
Fri
15
Rest Day
Sat
16
60 minutes Cycle Session
Sun
17
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
18 Jul
Mon
18
Rest
Tue
19
20 - 30 minutes Conditioning Work
Wed
20
10 minutes Warm Up, 3 x (5 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
21
20 - 30 minutes Conditioning Work
Fri
22
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
Sat
23
Swim
Sun
24
60 minutes Easy Run
25 Jul
Mon
25
Rest
Tue
26
20 - 30 minutes Conditioning Work
Wed
27
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
28
Swim
Fri
29
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
30
40 minutes Easy Run
Sun
31
60 minutes Cycle Session
01 Aug
Mon
01
Rest
Tue
02
Rest
Wed
03
Rest
Thu
04
Rest
Fri
05
Rest
Sat
06
Rest
Sun
07
Rest
08 Aug
Mon
08
Rest
Tue
09
Rest
Wed
10
Rest
Thu
11
Rest
Fri
12
Rest
Sat
13
Rest
Sun
14
Rest
15 Aug
Mon
15
Rest
Tue
16
Rest
Wed
17
Rest
Thu
18
Rest
Fri
19
Rest
Sat
20
Rest
Sun
21
Rest
22 Aug
Mon
22
Rest
Tue
23
Rest
Wed
24
Rest
Thu
25
Rest
Fri
26
Rest
Sat
27
Rest
Sun
28
Rest
29 Aug
Mon
29
Rest
Tue
30
Gym Day
Wed
31
5 minutes Brisk Walk, 20 minutes Easy Run: Split - 4 minutes running, 1 minute walking , 5 minutes Brisk Walk
Thu
01
Rest Day
Fri
02
5 minutes Brisk Walk, 30 minutes Easy Run: Split - 4 minutes running, 1 minute walking , 5 minutes Brisk Walk
Sat
03
Gym Day
Sun
04
Cycle Session
05 Sep
Mon
05
Rest
Tue
06
Gym Day
Wed
07
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
08
Rest Day
Fri
09
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Sat
10
Gym Day
Sun
11
60 minutes Brisk Walk
12 Sep
Mon
12
Rest
Tue
13
Gym Day
Wed
14
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Thu
15
Gym Day
Fri
16
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
17
Rest Day
Sun
18
Pride 10K
19 Sep
Mon
19
Rest
Tue
20
Gym Day
Wed
21
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Thu
22
Rest Day
Fri
23
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
24
Gym Day
Sun
25
Cycle Session
26 Sep
Mon
26
Rest
Tue
27
Gym Day
Wed
28
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
29
Rest Day
Fri
30
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
01
Gym Day
Sun
02
60 minutes Brisk Walk
03 Oct
Mon
03
Rest
Tue
04
Gym Day
Wed
05
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Thu
06
Rest Day
Fri
07
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
08
Gym Day
Sun
09
30 minutes Easy Run
10 Oct
Mon
10
Rest
Tue
11
Gym Day
Wed
12
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
13
30 minutes Recovery Run
Fri
14
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
15
Gym Day
Sun
16
Cycle Session
17 Oct
Mon
17
Rest
Tue
18
Gym Day
Wed
19
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
20
40 minutes Easy Run
Fri
21
Rest Day
Sat
22
Gym Day
Sun
23
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
24 Oct
Mon
24
Rest
Tue
25
Gym Day
Wed
26
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
27
Gym Day
Fri
28
40 minutes Easy Run
Sat
29
Gym Day
Sun
30
60 minutes Easy Run
31 Oct
Mon
31
Rest
Tue
01
Gym Day
Wed
02
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
03
Rest Day
Fri
04
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
05
Gym Day
Sun
06
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
07 Nov
Mon
07
Rest
Tue
08
Gym Day
Wed
09
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
10
Gym Day
Fri
11
Rest Day
Sat
12
30 minutes Recovery Run
Sun
13
10 minutes Warm Up, 14 minutes at Threshold Effort, 3 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
14 Nov
Mon
14
Rest
Tue
15
Gym Day
Wed
16
10 minutes Warm Up, 6 x 5 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
17
Rest Day
Fri
18
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
19
Gym Day
Sun
20
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down-
21 Nov
Mon
21
Rest
Tue
22
Gym Day
Wed
23
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
24
Gym Day
Fri
25
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
26
20 minutes Easy Run + Strides
Sun
27
10km Race
28 Nov
Mon
28
Rest
Tue
29
Gym Day
Wed
30
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
Travel Day
Fri
02
30 minutes Recovery Run
Sat
03
Rest Day
Sun
04
75 minutes Easy Long Run
05 Dec
Mon
05
Rest
Tue
06
40 minutes Easy Run
Wed
07
Rest Day
Thu
08
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Fri
09
Rest Day
Sat
10
Rest Day
Sun
11
90 minutes Easy Long Run
12 Dec
Mon
12
Rest
Tue
13
Travel Day
Wed
14
40 minutes Easy Run
Thu
15
Gym Day
Fri
16
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sat
17
Rest Day
Sun
18
60 minutes Easy Run
19 Dec
Mon
19
Rest
Tue
20
Gym Day
Wed
21
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
22
Gym Day
Fri
23
45 minutes Easy Run
Sat
24
Gym Day
Sun
25
100 minutes Easy Long Run
26 Dec
Mon
26
Rest
Tue
27
30 minutes Recovery Run
Wed
28
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
29
Gym Day
Fri
30
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
31
Rest Day
Sun
01
Rest