📊 All Training - David Jury

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2025 2024 2023 2022 2021 2019

53 weeks in 2024

01 Jan
Mon
01
Rest
Tue
02
30 minutes Recovery Run
Wed
03
10 minutes Warm Up, 3 x 7 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
04
Gym Session
Fri
05
30 minutes Recovery Run
Sat
06
40 minutes Swim
Sun
07
Progression Run - 16 minutes Easy, 14 minutes Steady, 12 minutes Threshold, 10 minutes Cool Down
08 Jan
Mon
08
Rest
Tue
09
Gym Session
Wed
10
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
11
Gym Session
Fri
12
Rest Day
Sat
13
40 minutes Swim
Sun
14
10 minutes Warm Up, 12 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
15 Jan
Mon
15
Rest
Tue
16
Gym Session
Wed
17
10 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
18
Gym Session
Fri
19
50 minutes Easy Run
Sat
20
40 minutes Swim
Sun
21
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
22 Jan
Mon
22
Rest
Tue
23
Gym Session
Wed
24
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
25
Gym Session
Fri
26
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
27
40 minutes Swim
Sun
28
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
29 Jan
Mon
29
Rest
Tue
30
Gym Session
Wed
31
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Thu
01
Rest Day
Fri
02
40 minutes Easy Run
Sat
03
Gym Session
Sun
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
05 Feb
Mon
05
Rest
Tue
06
Gym Session
Wed
07
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
08
Gym Session
Fri
09
50 minutes Easy Run
Sat
10
Gym Session
Sun
11
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
12 Feb
Mon
12
Rest
Tue
13
Gym Session
Wed
14
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
Thu
15
Gym Session
Fri
16
60 minutes Easy Run
Sat
17
Travel Day (Swim optional before)
Sun
18
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
19 Feb
Mon
19
Rest
Tue
20
Rest Day
Wed
21
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Thu
22
Gym Session
Fri
23
10 minutes Warm Up, 5 x 2 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sat
24
40 minutes Swim
Sun
25
20 minutes Easy Run + Strides
26 Feb
Mon
26
Rest
Tue
27
Gym Session
Wed
28
Swim
Thu
29
Gym Session
Fri
01
10 minutes Warm Up, 4 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, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
04 Mar
Mon
04
Rest
Tue
05
Gym Session
Wed
06
Progression Run - 20 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Thu
07
Gym Session
Fri
08
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
09
40 minutes Swim
Sun
10
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
11 Mar
Mon
11
Rest
Tue
12
Gym Session
Wed
13
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
14
Gym Session
Fri
15
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
16
40 minutes Swim
Sun
17
60 minutes Easy Run
18 Mar
Mon
18
Rest
Tue
19
Gym Session
Wed
20
10 minutes Warm Up, 20, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
21
Gym Session
Fri
22
Rest Day
Sat
23
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
24
60 minutes Easy Run
25 Mar
Mon
25
Rest
Tue
26
Gym Session
Wed
27
10 minutes Warm Up, 3 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
28
Gym Session
Fri
29
Rest Day
Sat
30
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
31
Rest Day
01 Apr
Mon
01
Rest
Tue
02
Gym Session
Wed
03
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
04
Rest Day
Fri
05
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
06
Rest Day
Sun
07
20 minutes Easy Run + Strides
08 Apr
Mon
08
Rest
Tue
09
Rest Day
Wed
10
Swim
Thu
11
Rest Day
Fri
12
Swim
Sat
13
Rest Day
Sun
14
30 minutes Recovery Run
15 Apr
Mon
15
Rest
Tue
16
Boston Marathon
Wed
17
Rest Day
Thu
18
Rest Day
Fri
19
Swim
Sat
20
Rest Day
Sun
21
Rest Day
22 Apr
Mon
22
Rest
Tue
23
Rest Day
Wed
24
Rest Day
Thu
25
Rest Day
Fri
26
Rest Day
Sat
27
Rest Day
Sun
28
Rest Day
29 Apr
Mon
29
Rest
Tue
30
Light Gym Session
Wed
01
Rest Day
Thu
02
45 minutes Brisk Walk
Fri
03
Light Gym Session
Sat
04
30 minutes Recovery Run
Sun
05
Light Gym Session
06 May
Mon
06
Rest
Tue
07
Light Gym Session
Wed
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
09
Gym Session
Fri
10
Rest Day
Sat
11
20 minutes Easy Run + Strides
Sun
12
Ultra Trail Snowdonia
13 May
Mon
13
Rest
Tue
14
Gym Session
Wed
15
40 minutes Easy Run
Thu
16
Gym Session
Fri
17
35 minutes Easy Run
Sat
18
Rest Day
Sun
19
40 minutes Swim
20 May
Mon
20
Rest
Tue
21
Gym Session
Wed
22
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
23
Gym Session
Fri
24
30 minutes Easy Run
Sat
25
Rest Day
Sun
26
120 minutes Easy / Steady Long Run
27 May
Mon
27
Rest
Tue
28
Gym Session
Wed
29
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
30
Gym Session
Fri
31
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
01
Rest Day
Sun
02
70 minutes Easy Run
03 Jun
Mon
03
Rest
Tue
04
Gym Session
Wed
05
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
20 minutes Easy Run + Strides
Sun
09
South Downs Way
10 Jun
Mon
10
Rest
Tue
11
Rest Day
Wed
12
40 minutes Swim
Thu
13
Light Gym Session
Fri
14
Rest Day
Sat
15
40 minutes Swim
Sun
16
Rest Day
17 Jun
Mon
17
Rest
Tue
18
Light Gym Session
Wed
19
40 minutes Swim
Thu
20
Light Gym Session
Fri
21
Rest Day
Sat
22
40 minutes Swim
Sun
23
30 minutes Recovery Run
24 Jun
Mon
24
Rest
Tue
25
Gym Session
Wed
26
40 minutes Easy Run
Thu
27
Light Gym Session
Fri
28
30 minutes Recovery Run
Sat
29
40 minutes Swim
Sun
30
40 minutes Easy Run
01 Jul
Mon
01
Rest
Tue
02
Gym Session
Wed
03
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
04
Gym Session
Fri
05
40 minutes Easy Run
Sat
06
10 minutes Warm Up, 10 x 30 second on (90%+ effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
07
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
08 Jul
Mon
08
Rest
Tue
09
Gym Session
Wed
10
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
11
Gym Session
Fri
12
10 minutes Warm Up, 12 x 45 second on (90%+ effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
13
40 minutes Swim + 30 minutes Recovery Run
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 Jul
Mon
15
Rest
Tue
16
Gym Session
Wed
17
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
18
Gym Session
Fri
19
45 minutes Easy Run
Sat
20
30 minutes Recovery Run + Gym Session
Sun
21
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
22 Jul
Mon
22
Rest
Tue
23
60 minutes Brisk Walk + Gym Session
Wed
24
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
25
Gym Session
Fri
26
50 minutes Easy Run
Sat
27
Gym Session
Sun
28
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
29 Jul
Mon
29
Rest
Tue
30
60 minutes Brisk Walk + Gym Session
Wed
31
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
01
Gym Session
Fri
02
120 minutes Easy / Steady Long Run
Sat
03
Festival
Sun
04
Festival
05 Aug
Mon
05
Rest
Tue
06
30 minutes Recovery Run
Wed
07
10 minutes Warm Up, 4, 6, 8, 6, 4 minutes at Threshold Effort with a 2 minute Jog Recovery, 10 minutes Cool Down
Thu
08
Gym Session
Fri
09
30 minutes Easy Run
Sat
10
Gym Session
Sun
11
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
12 Aug
Mon
12
Rest
Tue
13
30 minutes Recovery Run + Gym Session
Wed
14
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
15
30 minutes Recovery Run + Gym Session
Fri
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)
Sat
17
Rest Day
Sun
18
120 minutes Easy Long Run
19 Aug
Mon
19
Rest
Tue
20
30 minutes Recovery Run + Gym Session
Wed
21
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
22
30 minutes Recovery Run + Gym Session
Fri
23
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sat
24
Rest Day
Sun
25
95 minutes Long Run; Pick up last 20 minutes to a Steady Effort Level
26 Aug
Mon
26
Rest
Tue
27
30 minutes Recovery Run + Gym Session
Wed
28
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
29
30 minutes Recovery Run + Gym Session
Fri
30
10 minutes Warm Up, 4 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Sat
31
Rest Day
Sun
01
20 minutes Easy Run + Strides
02 Sep
Mon
02
Rest
Tue
03
Light Gym Session
Wed
04
60 minutes Easy Run
Thu
05
30 minutes Recovery Run + Gym Session
Fri
06
10 minutes Warm Up, 20 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
07
Rest Day
Sun
08
20 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 20 minutes Cool Down
09 Sep
Mon
09
Rest
Tue
10
30 minutes Recovery Run + Gym Session
Wed
11
10 minutes Warm Up, 4 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
12
60 minutes Easy Run
Fri
13
Travel Day - Berlin
Sat
14
30 minutes Steady Run
Sun
15
Rest Day
16 Sep
Mon
16
Rest
Tue
17
Gym Session
Wed
18
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
19
Rest Day
Fri
20
Rest Day
Sat
21
20 minutes Easy Run + Strides
Sun
22
Chiltern 50
23 Sep
Mon
23
Rest
Tue
24
Rest Day
Wed
25
30 minutes Swim
Thu
26
Light Gym Session
Fri
27
Rest Day
Sat
28
40 minutes Swim
Sun
29
60 minutes Brisk Walk
30 Sep
Mon
30
Rest
Tue
01
Light Gym Session
Wed
02
40 minutes Swim
Thu
03
Light Gym Session
Fri
04
40 minutes Swim
Sat
05
Rest Day
Sun
06
30 minutes Recovery Run
07 Oct
Mon
07
Rest
Tue
08
Gym Session
Wed
09
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
10
Gym Session
Fri
11
40 minutes Swim
Sat
12
10 minutes Warm Up, 10 x 30 second on (90%+ effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
13
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
14 Oct
Mon
14
Rest
Tue
15
Gym Session
Wed
16
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
17
Gym Session
Fri
18
10 minutes Warm Up, 12 x 45 second on (90%+ effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
19
30 minutes Recovery Run
Sun
20
60 minutes Steady Undulating Run, include 1,2,3,4,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
21 Oct
Mon
21
Rest
Tue
22
Gym Session
Wed
23
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
24
Gym Session
Fri
25
40 minutes Swim
Sat
26
Rest Day
Sun
27
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
28 Oct
Mon
28
Rest
Tue
29
Gym Session
Wed
30
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
31
Gym Session
Fri
01
10 minutes Warm Up, 4 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)
Sat
02
Rest Day
Sun
03
40 minutes Easy Run
04 Nov
Mon
04
Rest
Tue
05
Gym Session
Wed
06
10 minutes Warm Up, 4 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Thu
07
Rest Day
Fri
08
Rest Day
Sat
09
20 minutes Easy Run + Strides
Sun
10
Wendover Woods 50 miler
11 Nov
Mon
11
Rest
Tue
12
Light Gym Session
Wed
13
40 minutes Swim
Thu
14
Light Gym Session
Fri
15
Rest Day
Sat
16
40 minutes Swim
Sun
17
30 minutes Recovery Run
18 Nov
Mon
18
Rest
Tue
19
Gym Session
Wed
20
35 minutes Easy Run
Thu
21
Gym Session
Fri
22
40 minutes Swim
Sat
23
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
24
Rest Day
25 Nov
Mon
25
Rest
Tue
26
Gym Session
Wed
27
10 minutes Warm Up, 15 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
28
Gym Session
Fri
29
40 minutes Easy Run
Sat
30
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
01
40 minutes Swim
02 Dec
Mon
02
Rest
Tue
03
Gym Session
Wed
04
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
05
Gym Session
Fri
06
Rest Day
Sat
07
40 minutes Swim
Sun
08
10 minutes Warm Up, 12 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
09 Dec
Mon
09
Rest
Tue
10
Gym Session
Wed
11
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
12
Gym Session
Fri
13
50 minutes Easy Run
Sat
14
40 minutes Swim
Sun
15
10 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
16 Dec
Mon
16
Rest
Tue
17
Gym Session
Wed
18
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
Gym Session
Fri
20
50 minutes Easy Run
Sat
21
40 minutes Swim
Sun
22
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
23 Dec
Mon
23
Rest
Tue
24
Gym Session
Wed
25
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
26
45 minuts Easy Run — Happy Christmas
Fri
27
Rest Day
Sat
28
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
29
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
30 Dec
Mon
30
Gym Session
Tue
31
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
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest