📊 All Training - Marcelino Chavez

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2026 2025 2024

53 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
Rest Day
Thu
02
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
03
30 minutes Recovery Run: Split - 4 minutes running, 1 minute walking
Sat
04
60 minutes Brisk Walk
Sun
05
135 minutes Easy Run: Split - 4 minutes running, 1 minute walking
06 Jan
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
Rest Day
Thu
09
30 minutes Recovery Run: Split - 4 minutes running, 1 minute walking
Fri
10
10 minutes Warm Up, 3 x (4 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
11
60 minutes Brisk Walk
Sun
12
150 minutes Easy Run: Split - 4 minutes running, 1 minute walking
13 Jan
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down (take a 2 minute brisk walk between each section)
Fri
17
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sat
18
60 minutes Brisk Walk
Sun
19
165 minutes Easy Run: Split - 4 minutes running, 1 minute walking
20 Jan
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
50 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
24
10 minutes Warm Up, 2 x 11 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sat
25
60 minutes Brisk Walk
Sun
26
90 minutes Easy Run: Split - 4 minutes running, 1 minute walking
27 Jan
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
29
Rest Day
Thu
30
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
31
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down (take a 2 minute brisk walk between each section)
Sat
01
60 minutes Brisk Walk
Sun
02
180 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
03 Feb
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
05
Rest Day
Thu
06
50 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
07
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Sat
08
60 minutes Brisk Walk
Sun
09
195 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
10 Feb
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 4 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
14
60 minutes Brisk Walk
Sat
15
Rest Day
Sun
16
120 minutes Easy Run: Split - 4 minutes running, 1 minute walking
17 Feb
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
60 minutes Brisk Walk
Fri
21
40 minutes Easy Run - include 5 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
22
Rest Day
Sun
23
60 minutes Easy Run: Split - 4 minutes running, 1 minute walking
24 Feb
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
Rest Day
Thu
27
30 minutes Easy Run
Fri
28
Rest Day
Sat
01
Rest Day
Sun
02
Tokyo Marathon
03 Mar
Mon
03
Rest Day
Tue
04
Rest Day
Wed
05
Rest Day
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
Rest Day
Sun
09
Rest Day
10 Mar
Mon
10
Rest Day
Tue
11
Rest Day
Wed
12
30 minutes Easy Cross Training
Thu
13
Rest Day
Fri
14
30 minutes Run: Split - 4 minutes running, 1 minute walking
Sat
15
Rest Day
Sun
16
30 minutes Run: Split - 4 minutes running, 1 minute walking
17 Mar
Mon
17
Rest Day
Tue
18
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
19
Rest Day
Thu
20
Rest Day
Fri
21
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sat
22
Rest Day
Sun
23
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
24 Mar
Mon
24
Rest Day
Tue
25
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Wed
26
Rest Day
Thu
27
30 minutes Easy Cross Training
Fri
28
40 minutes Run: Split - 4 minutes running, 1 minute walking
Sat
29
30 minutes Easy Cross Training
Sun
30
30 minutes Easy Run
31 Mar
Mon
31
Rest Day
Tue
01
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
02
Rest Day
Thu
03
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
04
30 minutes Easy Cross Training
Sat
05
Rest Day
Sun
06
40 minutes Easy Run
07 Apr
Mon
07
Rest Day
Tue
08
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
09
30 minutes Easy Cross Training
Thu
10
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
11
Rest Day
Sat
12
Rest Day
Sun
13
30 minutes Easy Run
14 Apr
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 4 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
16
Rest Day
Thu
17
35 minutes Easy Run
Fri
18
30 minutes Easy Cross Training
Sat
19
Rest Day
Sun
20
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
21 Apr
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
25
30 minutes Easy Cross Training
Sat
26
Rest Day
Sun
27
50 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
28 Apr
Mon
28
Rest Day
Tue
29
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
30
30 minutes Easy Cross Training
Thu
01
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
02
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
03
Rest Day
Sun
04
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
05 May
Mon
05
Rest Day
Tue
06
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
07
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
08
Rest Day
Fri
09
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sat
10
30 minutes Easy Cross Training
Sun
11
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
12 May
Mon
12
Rest Day
Tue
13
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
14
Rest Day
Thu
15
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
16
Rest Day
Sat
17
30 minutes Easy Cross Training
Sun
18
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
19 May
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
30 minutes Easy Cross Training
Wed
21
Rest Day
Thu
22
20 - 30 minutes Conditioning Work
Fri
23
30 minutes Easy Cross Training
Sat
24
Rest Day
Sun
25
45 minutes Easy Cross Training - include 1,2,3,2,1 minutes at 90% with a 60 second recovery in the middle
26 May
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
Cross Train - 5 minutes Warm Up, 3 x 4 minutes at Threshold Effort with a 60 second recovery, 5 minutes Cool Down
Wed
28
Rest Day
Thu
29
20 - 30 minutes Conditioning Work
Fri
30
30 minutes Easy Cross Training
Sat
31
20 - 30 minutes Conditioning Work
Sun
01
Cross Train - 5 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Recovery, 5 minutes Cool Down
02 Jun
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
30 minutes Easy Cross Training
Wed
04
Rest Day
Thu
05
20 - 30 minutes Conditioning Work
Fri
06
Rest Day
Sat
07
20 - 30 minutes Conditioning Work
Sun
08
30 minutes Easy Cross Training
09 Jun
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Cross Train - 5 minutes Warm Up, 3 x 4 minutes at Threshold Effort with a 60 second recovery, 5 minutes Cool Down
Wed
11
Rest Day
Thu
12
20 - 30 minutes Conditioning Work
Fri
13
Cross Train - 5 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Sat
14
20 - 30 minutes Conditioning Work
Sun
15
45 minutes Easy Cross Training
16 Jun
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Cross Train - 5 minutes Warm Up, 4 x 4 minutes at Threshold Effort with a 60 second recovery, 5 minutes Cool Down
Wed
18
20 minutes Easy Run
Thu
19
20 - 30 minutes Conditioning Work
Fri
20
30 minutes Easy Cross Training
Sat
21
20 - 30 minutes Conditioning Work
Sun
22
Cross Train: 5 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Recovery, 5 minutes Cool Down
23 Jun
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
Cross Train - 5 minutes Warm Up, 4 x 5 minutes at Threshold Effort with a 60 second recovery, 5 minutes Cool Down
Wed
25
20 minutes Easy Run
Thu
26
20 - 30 minutes Conditioning Work
Fri
27
Rest Day
Sat
28
20 - 30 minutes Conditioning Work
Sun
29
45 minutes Easy Cross Training
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Wed
02
Rest Day
Thu
03
20 minutes Easy Run
Fri
04
20 - 30 minutes Conditioning Work
Sat
05
30 minutes Easy Cross Training
Sun
06
40 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
36 minutes Easy Run: Split - 5 minutes running, 1 minute walking
Wed
09
Rest Day
Thu
10
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
11
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sat
12
30 minutes Easy Cross Training
Sun
13
50 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
14 Jul
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
16
30 minutes Easy Cross Training
Thu
17
Rest Day
Fri
18
Rest Day
Sat
19
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sun
20
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
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
Wed
23
Rest Day
Thu
24
40 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
25
20 minutes Easy Run
Sat
26
30 minutes Easy Cross Training
Sun
27
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
28 Jul
Mon
28
Rest Day
Tue
29
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
30
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
31
Rest Day
Fri
01
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
02
30 minutes Easy Cross Training
Sun
03
80 minutes Easy Run: Split - 8 minutes running, 2 minute walking
04 Aug
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
06
30 minutes Easy Cross Training
Thu
07
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
08
Rest Day
Sat
09
30 minutes Easy Cross Training
Sun
10
60 minutes Easy Run: Split - 8 minutes running, 2 minute walking
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
13
Rest Day
Thu
14
35 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
16
30 minutes Easy Cross Training
Sun
17
80 minutes Easy Run: Split - 8 minutes running, 2 minute walking
18 Aug
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
20
30 minutes Easy Cross Training
Thu
21
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
22
Rest Day
Sat
23
Rest Day
Sun
24
80 minutes Easy Run: Split - 8 minutes running, 2 minute walking
25 Aug
Mon
25
30 minutes Easy Cross Training - focus on getting the heart rate up
Tue
26
5 Minutes Warm Up, 6 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 5 Minutes Cool Down - all done as CROSS TRAINING
Wed
27
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Thu
28
Rest Day
Fri
29
30 minutes Easy Cross Training
Sat
30
Rest Day
Sun
31
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
5 minutes Brisk Walk, 5 minutes Easy Run, 3 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
03
Rest Day
Thu
04
30 minutes Easy Cross Training - focus on getting the heart rate up
Fri
05
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Sat
06
Rest Day
Sun
07
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
10
30 minutes Easy Cross Training - focus on getting the heart rate up
Thu
11
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
12
Rest Day
Sat
13
30 minutes Easy Cross Training - focus on getting the heart rate up
Sun
14
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
15 Sep
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
17
Rest Day
Thu
18
Rest Day
Fri
19
5 Minutes Warm Up, 6 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 5 Minutes Cool Down - all done as CROSS TRAINING
Sat
20
Rest Day
Sun
21
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
22 Sep
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
24
Rest Day
Thu
25
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
26
Rest Day
Sat
27
20 - 30 minutes Conditioning Work
Sun
28
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
29 Sep
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
01
Rest Day
Thu
02
Rest Day
Fri
03
5 Minutes Warm Up, 6 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 5 Minutes Cool Down - all done as CROSS TRAINING
Sat
04
Rest Day
Sun
05
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
35 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Wed
08
Rest Day
Thu
09
30 minutes Easy Run: Split - 8 minutes running, 2 minute walking
Fri
10
Rest Day
Sat
11
20 - 30 minutes Conditioning Work
Sun
12
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
13 Oct
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
15
30 minutes Easy Cross Training
Thu
16
25 minutes Easy Run: Split - 3 minutes running, 1 minute walking
Fri
17
Rest Day
Sat
18
20 - 30 minutes Conditioning Work
Sun
19
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
20 Oct
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
22
30 minutes Easy Cross Training
Thu
23
30 minutes Easy Run
Fri
24
Rest Day
Sat
25
20 - 30 minutes Conditioning Work
Sun
26
40 minutes Easy Run
27 Oct
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
5 minutes Brisk Walk, 5 minutes Easy Run, 8 x 2 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
29
30 minutes Easy Cross Training
Thu
30
25 minutes Easy Run
Fri
31
Rest Day
Sat
01
20 - 30 minutes Conditioning Work
Sun
02
45 minutes Easy Run
03 Nov
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
05
Rest Day
Thu
06
30 minutes Easy Run
Fri
07
Rest Day
Sat
08
20 - 30 minutes Conditioning Work
Sun
09
40 minutes Easy Run
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
35 minutes Easy Run
Fri
14
Rest Day
Sat
15
20 - 30 minutes Conditioning Work
Sun
16
45 minutes Easy Run
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Fri
21
Rest Day
Sat
22
30 minutes Recovery Run
Sun
23
45 minutes Easy Run
24 Nov
Mon
24
Do as much as you can this week.
Tue
25
Do as much as you can this week.
Wed
26
Do as much as you can this week.
Thu
27
Do as much as you can this week.
Fri
28
Do as much as you can this week.
Sat
29
Do as much as you can this week.
Sun
30
Do as much as you can this week.
01 Dec
Mon
01
Rest Day
Tue
02
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Wed
03
Rest Day
Thu
04
20 minutes Easy Run
Fri
05
Rest Day
Sat
06
20 - 30 minutes Conditioning Work
Sun
07
25 minutes Easy Run
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
25 minutes Easy Run
Fri
12
Rest Day
Sat
13
20 - 30 minutes Conditioning Work
Sun
14
35 minutes Easy Run
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
Rest Day
Thu
18
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Fri
19
Rest Day
Sat
20
5 minutes Warm Up, 5 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 5 minutes Cool Down
Sun
21
45 minutes Easy Run
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
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
Wed
24
Rest Day
Thu
25
35 minutes Easy Run
Fri
26
Rest Day
Sat
27
30 minutes Recovery Run
Sun
28
55 minutes Easy Run
29 Dec
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
31
Rest Day
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest