📊 All Training - Adam Pettitt

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2025 2024 2023 2022 2021

52 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
02
Rest Day
Fri
03
Rest Day
Sat
04
60 minutes easy run
Sun
05
120 minutes Easy Long Run
06 Jan
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
08
30 minutes Easy Run
Thu
09
45 minutes Easy Run
Fri
10
Rest Day
Sat
11
30 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
12
105 minutes Easy Long Run
13 Jan
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
15
30 minutes Recovery Run
Thu
16
45 minutes Easy Run
Fri
17
Rest Day
Sat
18
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
19
90 minutes Easy Long Run
20 Jan
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
22
30 minutes Easy Run
Thu
23
Rest Day
Fri
24
45 minutes Easy Run
Sat
25
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
26
90 minutes Easy Long Run
27 Jan
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
29
45 minutes Easy Run
Thu
30
Rest Day
Fri
31
45 minutes Steady Undulating Run, include 3,2,1,2,3 minutes at 90% with a 60 second jog recovery in the middle
Sat
01
50 minutes Easy Run
Sun
02
135 minutes Easy / Steady Long Run
03 Feb
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
05
30 minutes Easy Run
Thu
06
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
09
150 minutes Easy / Steady Long Run
10 Feb
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
45 minutes Easy Run
Thu
13
10 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
14
Rest Day
Sat
15
40 minutes Easy Run
Sun
16
165 minutes Easy / Steady Long Run
17 Feb
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
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)
Fri
21
Rest Day
Sat
22
30 minutes Recovery Run
Sun
23
180 minutes Easy / Steady Long Run
24 Feb
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Wed
26
Rest Day
Thu
27
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
28
30 minutes Recovery Run
Sat
01
Rest Day
Sun
02
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
03 Mar
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
05
30 minutes Recovery Run
Thu
06
Rest Day
Fri
07
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
08
Rest Day
Sun
09
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
10 Mar
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
Rest Day
Fri
14
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
15
Rest Day
Sun
16
Great Welsh Marathon
17 Mar
Mon
17
Rest Day
Tue
18
Rest Day
Wed
19
30 minutes Easy Walk
Thu
20
Stretch and Foam Roll
Fri
21
Rest Day
Sat
22
30 minutes Easy Walk
Sun
23
Stretch and Foam Roll
24 Mar
Mon
24
30 minutes Easy Walk
Tue
25
Rest Day
Wed
26
30 minutes Recovery Run
Thu
27
Stretch and Foam Roll
Fri
28
Rest Day
Sat
29
30 minutes Recovery Run
Sun
30
Stretch and Foam Roll
31 Mar
Mon
31
Rest Day
Tue
01
30 minutes Easy Run
Wed
02
Rest Day
Thu
03
30 minutes Recovery Run
Fri
04
Rest Day
Sat
05
45 minutes Easy Run
Sun
06
Rest Day
07 Apr
Mon
07
Rest Day
Tue
08
30 minutes Recovery Run
Wed
09
Rest Day
Thu
10
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
11
Rest Day
Sat
12
60 minutes Brisk Wak
Sun
13
60 minutes Easy Run
14 Apr
Mon
14
Rest Day
Tue
15
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Wed
16
Rest Day
Thu
17
30 minutes Easy Run
Fri
18
20 minutes Recovery Run
Sat
19
60 minutes Brisk Wak
Sun
20
60 minutes Easy Long Run
21 Apr
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
20 minutes Easy Run
Fri
25
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
26
60 minutes Brisk Wak
Sun
27
60 minutes Easy Long Run
28 Apr
Mon
28
Rest Day
Tue
29
30 minutes Recovery Run
Wed
30
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
01
Rest Day
Fri
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
03
Rest Day
Sun
04
75 minutes Easy Long Run
05 May
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
Rest Day
Thu
08
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
09
Rest Day
Sat
10
45 minutes Easy Run
Sun
11
80 minutes Easy Long Run
12 May
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
14
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
15
Rest Day
Fri
16
50 minutes Easy Run
Sat
17
60 minutes Brisk Wak
Sun
18
100 minutes Easy Long Run
19 May
Mon
19
Rest Day
Tue
20
30 minutes Steady Undulating Run
Wed
21
40 minutes Easy Run
Thu
22
Rest Day
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
25
90 minutes Easy Long Run
26 May
Mon
26
Rest Day
Tue
27
45 minutes Steady Undulating Run
Wed
28
30 minutes Recovery Run
Thu
29
Rest Day
Fri
30
40 minutes Easy Run
Sat
31
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
01
90 minutes Easy Long Run
02 Jun
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
04
45 minutes Easy Run
Thu
05
30 minutes Easy Run
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
Sun
08
100 minutes Easy Long Run
09 Jun
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
11
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
12
Rest Day
Fri
13
35 minutes Easy Run
Sat
14
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
15
90 minutes Easy Long Run
16 Jun
Mon
16
Rest Day
Tue
17
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Wed
18
Rest Day
Thu
19
Rest Day
Fri
20
45 minutes Easy Run
Sat
21
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 60 second recovery, 10 minutes Cool Down
Sun
22
90 minutes Easy Long Run
23 Jun
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
25
45 minutes Easy Run
Thu
26
Rest Day
Fri
27
30 minutes Recovery Run
Sat
28
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
29
75 minutes Easy Long Run
30 Jun
Mon
30
Rest Day
Tue
01
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
02
40 minutes Easy Run
Thu
03
10 Minutes Warm Up, 22 Minutes At Threshold, 10 Minutes Cool Down
Fri
04
Rest Day
Sat
05
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
06
90 minutes Easy Long Run
07 Jul
Mon
07
Rest Day
Tue
08
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
09
Rest Day
Thu
10
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
11
30 minutes Recovery Run
Sat
12
Rest Day
Sun
13
135 minutes Easy / Steady Long Run
14 Jul
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
16
40 minutes Easy Run
Thu
17
Rest Day
Fri
18
40 minutes Easy Run
Sat
19
45 minutes Steady Undulating Run, include 1,2,1,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
20
90 minutes Easy Long Run
21 Jul
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 3 x (2 minutes Steady, 9 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
26
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
27
90 minutes Easy Long Run
28 Jul
Mon
28
Rest Day
Tue
29
40 minutes Easy Run
Wed
30
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
31
30 minutes Recovery Run
Fri
01
Progression Run - 20 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 5 minutes Cool Down
Sat
02
Rest Day
Sun
03
135 minutes Easy / Steady Long Run
04 Aug
Mon
04
Rest Day
Tue
05
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 6 x 60 seconds at 92% effort with a 30 second recovery, 10 minutes Cool Down
Wed
06
40 minutes Easy Run
Thu
07
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
08
30 minutes Recovery Run
Sat
09
Rest Day
Sun
10
150 minutes Easy / Steady Long Run
11 Aug
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
13
30 minutes Recovery Run
Thu
14
45 minutes Steady Undulating Run
Fri
15
Rest Day
Sat
16
45 minutes Easy Run
Sun
17
165 minutes Easy / Steady Long Run
18 Aug
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
20
Rest Day
Thu
21
Progression Run - 20 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Fri
22
Rest Day
Sat
23
60 minutes Easy Run
Sun
24
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
25 Aug
Mon
25
Rest Day
Tue
26
10 minutes Warm Up, 3 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
27
50 minutes Easy Run
Thu
28
Rest Day
Fri
29
10 minutes Warm Up, 3 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
30
30 minutes Recovery Run
Sun
31
180 minutes Easy / Steady Long Run
01 Sep
Mon
01
Rest Day
Tue
02
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
Wed
03
45 minutes Easy Run
Thu
04
Rest Day
Fri
05
10 minutes Warm Up, 1,2,3,4,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
06
60 minutes Easy Run
Sun
07
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
08 Sep
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
10 minutes Warm Up, 25 minutes at Threshold Effort, 3 minutes Recovery, 5 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Fri
12
30 minutes Recovery Run
Sat
13
45 minutes Easy Run
Sun
14
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
15 Sep
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 3 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
30 minutes Recovery Run
Thu
18
Rest Day
Fri
19
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
Sat
20
Rest Day
Sun
21
180 minutes Easy / Steady Long Run
22 Sep
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
24
45 minutes Easy Run
Thu
25
Rest Day
Fri
26
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)
Sat
27
45 minutes Easy Run
Sun
28
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
29 Sep
Mon
29
Rest Day
Tue
30
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
Rest Day
Thu
02
45 minutes Easy Run
Fri
03
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sat
04
Rest Day
Sun
05
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
06 Oct
Mon
06
Rest Day
Tue
07
Cross Training - 5 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Wed
08
Rest Day
Thu
09
30 minutes Easy Cross Training
Fri
10
Rest Day
Sat
11
Cross Training - 5 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Sun
12
Rest Day
13 Oct
Mon
13
Rest Day
Tue
14
30 minutes Easy Run
Wed
15
Rest Day
Thu
16
Cross Training - 5 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Fri
17
Rest Day
Sat
18
30 minutes Easy Cross Training
Sun
19
30 minutes Easy Run
20 Oct
Mon
20
Rest Day
Tue
21
Cross Training - 5 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Wed
22
Rest Day
Thu
23
30 minutes Easy Cross Training
Fri
24
Rest Day
Sat
25
Cross Training - 5 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 5 minutes Cool Down
Sun
26
Rest Day
27 Oct
Mon
27
Rest Day
Tue
28
30 minutes Easy Run
Wed
29
Cross Training - 5 minutes Warm Up, 3 x 7 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Thu
30
30 minutes Easy Cross Training
Fri
31
Rest Day
Sat
01
30 minutes Easy Cross Training
Sun
02
40 minutes Easy Run
03 Nov
Mon
03
Rest Day
Tue
04
30 minutes Easy Run
Wed
05
Rest Day
Thu
06
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
07
Rest Day
Sat
08
30 minutes Easy Run
Sun
09
45 minutes Easy Run
10 Nov
Mon
10
Rest Day
Tue
11
Cross Training - 5 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 60 second recovery, 5 minutes Cool Down
Wed
12
30 minutes Easy Run
Thu
13
Rest Day
Fri
14
40 minutes Easy Run
Sat
15
Rest Day
Sun
16
50 minutes Easy Run
17 Nov
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
30 minutes Easy Run
Fri
21
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
22
Rest Day
Sun
23
60 minutes Easy Run
24 Nov
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
30 minutes Recovery Run
Thu
27
Rest Day
Fri
28
Cross Training - 5 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 5 minutes Cool Down
Sat
29
40 minutes Easy Run
Sun
30
60 minutes Easy Run
01 Dec
Mon
01
Rest Day
Tue
02
no running
Wed
03
Rest Day
Thu
04
40 minutes Easy Run
Fri
05
30 minutes Recovery Run
Sat
06
Rest Day
Sun
07
60 minutes Easy Run
08 Dec
Mon
08
Rest Day
Tue
09
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
10
30 minutes Recovery Run
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sat
13
Rest Day
Sun
14
75 minutes Easy Long Run
15 Dec
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
17
Rest Day
Thu
18
30 minutes Recovery Run
Fri
19
30 minutes Steady Undulating Run
Sat
20
Rest Day
Sun
21
60 minutes Easy Run
22 Dec
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 2 x 9 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
15 minutes Easy, 15 minutes Steady, 15 minutes Easy - Happy Christmas
Fri
26
Rest Day
Sat
27
30 minutes Recovery Run
Sun
28
75 minutes Easy Long Run