📊 All Training - David Jury

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53 weeks in 2023

26 Dec
Mon
26
Rest
Tue
27
Rest
Wed
28
Rest
Thu
29
Rest
Fri
30
Rest
Sat
31
Rest
Sun
01
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
02 Jan
Mon
02
Rest
Tue
03
Gym Session
Wed
04
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
05
Rest Day
Fri
06
50 minutes Easy Run
Sat
07
Gym Session
Sun
08
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
09 Jan
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
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
14
Rest Day
Sun
15
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
16 Jan
Mon
16
Rest
Tue
17
Gym Session
Wed
18
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
Rest Day
Fri
20
40 minutes Easy Run
Sat
21
Gym Session
Sun
22
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
23 Jan
Mon
23
Rest
Tue
24
Gym Session
Wed
25
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
26
Gym Session
Fri
27
50 minutes Easy Run
Sat
28
Gym Session
Sun
29
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
30 Jan
Mon
30
Rest
Tue
31
Gym Session
Wed
01
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
02
Rest Day
Fri
03
50 minutes Easy Run
Sat
04
Gym Session
Sun
05
10 minutes Warm Up, 20 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
06 Feb
Mon
06
Rest
Tue
07
Gym Session
Wed
08
10 minutes Warm Up, 4 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
Rest Day
Fri
10
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)
Sat
11
Gym Session
Sun
12
60 minutes Easy Run
13 Feb
Mon
13
Rest
Tue
14
Gym Session
Wed
15
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Thu
16
Rest Day
Fri
17
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
Sat
18
Rest Day
Sun
19
20 minutes Easy Run + Strides
20 Feb
Mon
20
Rest
Tue
21
Gym Session
Wed
22
60 minutes Brisk Walk // Swim
Thu
23
Gym Session
Fri
24
60 minutes Easy Run
Sat
25
Gym Session
Sun
26
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
27 Feb
Mon
27
Rest
Tue
28
Gym Session
Wed
01
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
02
Rest Day
Fri
03
50 minutes Easy Run
Sat
04
Gym Session
Sun
05
60 minutes Easy Run
06 Mar
Mon
06
Rest
Tue
07
Gym Session
Wed
08
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
09
Gym Session
Fri
10
30 minutes Recovery Run
Sat
11
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)
Sun
12
60 minutes Easy Run
13 Mar
Mon
13
Rest
Tue
14
Gym Session
Wed
15
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
16
Gym Session
Fri
17
45 minutes Easy Run
Sat
18
10 minutes Warm Up, 3 x 3 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sun
19
30 minutes Recovery Run
20 Mar
Mon
20
Rest
Tue
21
Gym Session
Wed
22
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
23
Gym Session
Fri
24
10 minutes Warm Up, 20 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sat
25
45 minutes Easy Run
Sun
26
30 minutes Recovery Run
27 Mar
Mon
27
Rest
Tue
28
Rest Day
Wed
29
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
30
Rest Day
Fri
31
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
01
Travel Day
Sun
02
20 minutes Easy Run + Strides
03 Apr
Mon
03
Rest
Tue
04
Travel Day
Wed
05
Rest Day
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
Rest Day
Sun
09
Rest Day
10 Apr
Mon
10
Rest
Tue
11
Rest Day
Wed
12
Travel Day
Thu
13
45 minutes Brisk Walk
Fri
14
Gym Session
Sat
15
45 minutes Brisk Walk
Sun
16
Gym Session
17 Apr
Mon
17
Rest
Tue
18
Gym Session
Wed
19
20 minutes Easy Run
Thu
20
Gym Session
Fri
21
30 minutes Easy Cross Training
Sat
22
Gym Session
Sun
23
30 minutes Easy Cross Training
24 Apr
Mon
24
Rest
Tue
25
Gym Session
Wed
26
30 minutes Easy Run
Thu
27
Gym Session
Fri
28
Rest Day
Sat
29
Gym Session
Sun
30
30 minutes Easy Run
01 May
Mon
01
Rest
Tue
02
Gym Session
Wed
03
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
04
Gym Session
Fri
05
40 minutes Easy Run
Sat
06
Rest Day
Sun
07
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
08 May
Mon
08
Rest
Tue
09
Gym Session
Wed
10
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
11
Gym Session
Fri
12
30 minutes Steady Undulating Run
Sat
13
Rest Day
Sun
14
10 minutes Warm Up, 12 minutes Kenyan Hills, 10 minutes Cool Down
15 May
Mon
15
Rest
Tue
16
Gym Session
Wed
17
10 minutes Warm Up, 5,7,9,7,5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
18
Gym Session
Fri
19
Rest Day
Sat
20
40 minutes Swim
Sun
21
Rest Day
22 May
Mon
22
Rest
Tue
23
Gym Session
Wed
24
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
25
Gym Session
Fri
26
30 minutes Recovery Run
Sat
27
40 minutes Swim
Sun
28
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
29 May
Mon
29
Rest
Tue
30
Gym Session
Wed
31
45 minutes Easy Run
Thu
01
Gym Session
Fri
02
Rest Day
Sat
03
Gym Session
Sun
04
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
05 Jun
Mon
05
Rest
Tue
06
Gym Session
Wed
07
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
08
Gym Session
Fri
09
30 minutes Recovery Run
Sat
10
40 minutes Swim
Sun
11
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
12 Jun
Mon
12
Rest
Tue
13
Gym Session
Wed
14
45 minutes Easy Run
Thu
15
Gym Session
Fri
16
30 minutes Recovery Run
Sat
17
40 minutes Swim
Sun
18
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
19 Jun
Mon
19
Rest
Tue
20
Gym Session
Wed
21
45 minutes Easy Run
Thu
22
Gym Session
Fri
23
30 minutes Recovery Run
Sat
24
40 minutes Swim
Sun
25
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
26 Jun
Mon
26
Rest
Tue
27
Gym Session
Wed
28
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
29
Gym Session
Fri
30
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
01
Rest Day
Sun
02
30 minutes Recovery Run
03 Jul
Mon
03
Rest
Tue
04
Gym Session
Wed
05
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
06
Gym Session
Fri
07
AM: Cycle PM: 30 minutes Easy Run
Sat
08
40 minutes Swim
Sun
09
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
10 Jul
Mon
10
Rest
Tue
11
Gym Session
Wed
12
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
13
Gym Session
Fri
14
Cycle
Sat
15
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
16
45 minutes Easy Run
17 Jul
Mon
17
Rest
Tue
18
Gym Session
Wed
19
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
20
Gym Session
Fri
21
AM: Cycle PM: 30 minutes Easy Run
Sat
22
40 minutes Swim
Sun
23
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
24 Jul
Mon
24
Rest
Tue
25
Gym Session
Wed
26
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
27
Travel Day
Fri
28
Festival
Sat
29
Festival
Sun
30
Festival
31 Jul
Mon
31
Rest
Tue
01
Festival
Wed
02
Travel Day
Thu
03
Gym Session
Fri
04
AM: Cycle PM: 30 minutes Easy Run
Sat
05
40 minutes Swim
Sun
06
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
07 Aug
Mon
07
Rest
Tue
08
Gym Session
Wed
09
10 minutes Warm Up, 4 x 11 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
10
Gym Session
Fri
11
AM: Cycle PM: 30 minutes Easy Run
Sat
12
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Sun
13
40 minutes Swim
14 Aug
Mon
14
Rest
Tue
15
Gym Session
Wed
16
10 minutes Warm Up, 3 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
17
Gym Session
Fri
18
AM: Cycle PM: 30 minutes Easy Run
Sat
19
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sun
20
40 minutes Swim
21 Aug
Mon
21
Rest
Tue
22
Gym Session
Wed
23
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
24
Gym Session
Fri
25
AM: Cycle PM: 30 minutes Easy Run
Sat
26
10 minutes Warm Up, 6 x 4 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
27
40 minutes Swim
28 Aug
Mon
28
Rest
Tue
29
Gym Session
Wed
30
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Thu
31
30 minutes Recovery Run
Fri
01
Cycle
Sat
02
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sun
03
20 minutes Easy Run + Strides
04 Sep
Mon
04
Rest
Tue
05
Gym Session
Wed
06
45 minutes Easy Run
Thu
07
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Fri
08
AM: Cycle PM: 30 minutes Easy Run
Sat
09
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)
Sun
10
40 minutes Swim
11 Sep
Mon
11
Rest
Tue
12
Gym Session
Wed
13
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
14
Rest Day
Fri
15
30 minutes Recovery Run
Sat
16
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
17
Rest Day
18 Sep
Mon
18
Rest
Tue
19
Light Gym Session
Wed
20
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
21
Rest Day
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
20 minutes Easy Run + Strides
25 Sep
Mon
25
Rest
Tue
26
Rest Day
Wed
27
Rest Day
Thu
28
Rest Day
Fri
29
Rest Day
Sat
30
Swim + Stretch
Sun
01
45 minutes Brisk Walk
02 Oct
Mon
02
Rest
Tue
03
Light Gym Session
Wed
04
Travel Day
Thu
05
45 minutes Brisk Walk
Fri
06
Gym Session
Sat
07
45 minutes Brisk Walk
Sun
08
Light Gym Session
09 Oct
Mon
09
Rest
Tue
10
Gym Session
Wed
11
30 minutes Recovery Run
Thu
12
Gym Session
Fri
13
Rest Day
Sat
14
Gym Session
Sun
15
40 minutes Swim
16 Oct
Mon
16
Rest
Tue
17
Gym Session
Wed
18
40 minutes Easy Run
Thu
19
Gym Session
Fri
20
35 minutes Easy Run
Sat
21
Rest Day
Sun
22
40 minutes Swim
23 Oct
Mon
23
Rest
Tue
24
Gym Session
Wed
25
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
26
Gym Session
Fri
27
40 minutes Easy Run
Sat
28
Rest Day
Sun
29
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
30 Oct
Mon
30
Rest
Tue
31
Gym Session
Wed
01
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
02
Gym Session
Fri
03
40 minutes Swim
Sat
04
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
05
60 minutes Easy Run
06 Nov
Mon
06
Rest
Tue
07
Gym Session
Wed
08
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
09
Gym Session
Fri
10
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
11
40 minutes Swim
Sun
12
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
13 Nov
Mon
13
Rest
Tue
14
Gym Session
Wed
15
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
16
Gym Session
Fri
17
10 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
18
40 minutes Swim
Sun
19
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
20 Nov
Mon
20
Rest
Tue
21
Gym Session
Wed
22
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Thu
23
Gym Session (Light)
Fri
24
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
25
20 minutes Easy Run + Strides
Sun
26
10km Race
27 Nov
Mon
27
Rest
Tue
28
Gym Session
Wed
29
60 minutes Easy Run
Thu
30
Gym Session
Fri
01
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
02
Rest Day
Sun
03
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
04 Dec
Mon
04
Rest
Tue
05
Recovery Week
Wed
06
Rest
Thu
07
Rest
Fri
08
Rest
Sat
09
Rest
Sun
10
Rest
11 Dec
Mon
11
Rest
Tue
12
Light Gym Session
Wed
13
Rest Day
Thu
14
45 minutes Brisk Walk
Fri
15
Light Gym Session
Sat
16
Swim + Stretch
Sun
17
Light Gym Session
18 Dec
Mon
18
Rest
Tue
19
Gym Session
Wed
20
40 minutes Easy Run
Thu
21
Gym Session
Fri
22
35 minutes Easy Run
Sat
23
Rest Day
Sun
24
40 minutes Swim
25 Dec
Mon
25
Rest
Tue
26
45 minutes Easy Run
Wed
27
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
28
Gym Session
Fri
29
30 minutes Recovery Run
Sat
30
40 minutes Swim
Sun
31
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle