📊 All Training - Adam Pettitt

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2025 2024 2023 2022 2021

52 weeks in 2021

04 Jan
Mon
04
30 minutes Conditioning Work + Stretch
Tue
05
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second jog recovery, 10 minutes Cool Down
Wed
06
30 minutes Recovery Run
Thu
07
Progression Run - 10 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Fri
08
Rest Day
Sat
09
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
10
90 minutes Easy Long Run
11 Jan
Mon
11
30 minutes Conditioning Work + Stretch
Tue
12
10 minutes Warm Up, 12 minutes at Threshold Effort, 2 minutes Recovery, 6 x 75 seconds at 5k pace with a 45 second jog recovery, 10 minutes Cool Down
Wed
13
30 minutes Recovery Run
Thu
14
45 minutes Easy Run
Fri
15
Rest Day
Sat
16
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
17
90 minutes Easy Long Run
18 Jan
Mon
18
30 minutes Conditioning Work + Stretch
Tue
19
35 minutes Easy Run
Wed
20
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
30 minutes Recovery Run
Fri
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
23
60 minutes Easy Run
Sun
24
105 minutes Easy / Steady Long Run
25 Jan
Mon
25
30 minutes Conditioning Work + Stretch
Tue
26
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Wed
27
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
28
Rest Day
Fri
29
45 minutes Easy Run
Sat
30
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
31
90 minutes Easy Long Run
01 Feb
Mon
01
30 minutes Conditioning Work + Stretch
Tue
02
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 60 second jog recovery, 10 minutes Cool Down
Wed
03
45 minutes Easy Run
Thu
04
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
05
Rest Day
Sat
06
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
Sun
07
120 minutes Easy Long Run
08 Feb
Mon
08
30 minutes Conditioning Work + Stretch
Tue
09
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
10
50 minutes Easy Run
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
13
60 minutes Easy Run
Sun
14
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
15 Feb
Mon
15
30 minutes Conditioning Work + Stretch
Tue
16
Progression Run - 15 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 5 minutes at 90% Effort, 5 minutes Cool Down
Wed
17
30 minutes Recovery Run
Thu
18
Rest Day
Fri
19
45 minutes Easy Run
Sat
20
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
21
135 minutes Easy / Steady Long Run
22 Feb
Mon
22
30 minutes Conditioning Work + Stretch
Tue
23
50 minutes Easy Run
Wed
24
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
25
Rest Day
Fri
26
10 minutes Warm Up, 5,7,9,7,5 minutes at Threshold with a 2 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
27
75 minutes Easy Long Run
Sun
28
180 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
01 Mar
Mon
01
30 minutes Conditioning Work + Stretch
Tue
02
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
03
30 minutes Recovery Run
Thu
04
10 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
05
Rest Day
Sat
06
60 minutes Easy Run
Sun
07
210 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking (use the run / walk as rough guide)
08 Mar
Mon
08
30 minutes Conditioning Work + Stretch
Tue
09
30 minutes Recovery Run
Wed
10
40 minutes Easy Run
Thu
11
Rest Day
Fri
12
30 minutes Recovery Run
Sat
13
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
14
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
15 Mar
Mon
15
30 minutes Conditioning Work + Stretch
Tue
16
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Wed
17
60 minutes Easy Run
Thu
18
Rest Day
Fri
19
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
20
90 minutes Easy Long Run
Sun
21
240 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking (use the run / walk as rough guide)
22 Mar
Mon
22
30 minutes Conditioning Work + Stretch
Tue
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)
Wed
24
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Thu
25
Rest Day
Fri
26
60 minutes Easy Run
Sat
27
10 minutes Warm Up, 4 x 10 minutes Kenyan Hills with a 120 second recovery between sets, 10 minutes Cool Down
Sun
28
240 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking (use the run / walk as rough guide)
29 Mar
Mon
29
30 minutes Conditioning Work + Stretch
Tue
30
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
31
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Thu
01
Rest Day
Fri
02
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
03
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
04
180 minutes Easy / Steady Long Run
05 Apr
Mon
05
30 minutes Conditioning Work + Stretch
Tue
06
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
07
Rest Day
Thu
08
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
09
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
10
Rest Day
Sun
11
120 minutes Easy Long Run
12 Apr
Mon
12
30 minutes Conditioning Work + Stretch
Tue
13
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
30 minutes Recovery Run
Thu
15
Rest Day
Fri
16
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
17
Rest Day
Sun
18
60 minutes Easy Run
19 Apr
Mon
19
Stretch
Tue
20
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
21
Rest Day
Thu
22
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
23
20 minutes Easy Run + Strides
Sat
24
50 mile Solo
Sun
25
Rest Day
26 Apr
Mon
26
Rest Day
Tue
27
Rest Day
Wed
28
30 minutes Brisk Walk
Thu
29
Rest Day - gentle stretch
Fri
30
Rest Day
Sat
01
30 minutes Brisk Walk
Sun
02
Rest Day - gentle stretch
03 May
Mon
03
Rest Day
Tue
04
30 minutes Easy Cross Training
Wed
05
Rest Day - gentle stretch
Thu
06
25 minutes VERY Easy Run + Stretch
Fri
07
30 minutes Brisk Walk
Sat
08
Rest Day
Sun
09
30 minutes Easy Run
10 May
Mon
10
30 minutes Conditioning Work + Stretch
Tue
11
30 minutes Recovery Run
Wed
12
30 minutes Easy Swim
Thu
13
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
14
Rest Day
Sat
15
40 minutes Easy / Steady Swim
Sun
16
45 minutes Easy Run
17 May
Mon
17
30 minutes Conditioning Work + Stretch
Tue
18
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
19
30 minutes Easy Swim
Thu
20
30 minutes Recovery Run
Fri
21
Rest Day
Sat
22
40 minutes Easy / Steady Swim
Sun
23
60 minutes Easy Run
24 May
Mon
24
30 minutes Conditioning Work + Stretch
Tue
25
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
26
30 minutes Easy Swim
Thu
27
45 minutes Easy Run
Fri
28
Rest Day
Sat
29
40 minutes Easy / Steady Swim
Sun
30
75 minutes Easy Long Run
31 May
Mon
31
30 minutes Conditioning Work + Stretch
Tue
01
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
02
30 minutes Recovery Run
Thu
03
40 minutes Easy / Steady Swim
Fri
04
Rest Day
Sat
05
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
Sun
06
90 minutes Easy Long Run
07 Jun
Mon
07
30 minutes Conditioning Work + Stretch
Tue
08
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Wed
09
40 minutes Easy Run
Thu
10
Rest Day
Fri
11
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
12
40 minutes Easy / Steady Swim
Sun
13
75 minutes Easy Run - Include 5 x (1 minute at 90%, 1 minute Easy) in the middle
14 Jun
Mon
14
30 minutes Conditioning Work + Stretch
Tue
15
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
16
30 minutes Recovery Run
Thu
17
40 minutes Easy / Steady Swim
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 4 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
20
90 minutes Easy Long Run
21 Jun
Mon
21
30 minutes Conditioning Work + Stretch
Tue
22
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 4 minutes at 90% effort, 8 minutes Cool Down
Wed
23
35 minutes Recovery Run
Thu
24
40 minutes Easy / Steady Swim
Fri
25
45 minutes Easy Run
Sat
26
10 minutes Warm Up, 4 x 8 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 4, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 3 mins at Threshold effort, 5 mins at 10k effort.
Sun
27
90 minutes Easy Long Run
28 Jun
Mon
28
30 minutes Conditioning Work + Stretch
Tue
29
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
30
30 minutes Recovery Run
Thu
01
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
02
40 minutes Easy / Steady Swim
Sat
03
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
Sun
04
90 minutes Easy Long Run
05 Jul
Mon
05
30 minutes Conditioning Work + Stretch
Tue
06
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
07
30 minutes Recovery Run
Thu
08
45 minutes Easy Run
Fri
09
40 minutes Easy / Steady Swim
Sat
10
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
11
160 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
12 Jul
Mon
12
30 minutes Conditioning Work + Stretch
Tue
13
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 4 minutes at 90% effort, 8 minutes Cool Down
Wed
14
40 minutes Easy Run
Thu
15
40 minutes Easy / Steady Swim
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
18
120 minutes Easy Long Run
19 Jul
Mon
19
30 minutes Conditioning Work + Stretch
Tue
20
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
21
45 minutes Easy Run
Thu
22
10 minutes Warm Up, 5, 7, 7, 7,5 minutes at Threshold with a 2 minute jog recovery, 10 minutes Cool Down
Fri
23
Rest Day
Sat
24
120 minutes Easy / Steady Long Run
Sun
25
180 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
26 Jul
Mon
26
30 minutes Conditioning Work + Stretch
Tue
27
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Wed
28
50 minutes Easy Run
Thu
29
Rest Day
Fri
30
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
31
30 minutes Recovery Run
Sun
01
210 minutes Easy / Steady Long Run
02 Aug
Mon
02
30 minutes Conditioning Work + Stretch
Tue
03
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 5 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Wed
04
30 minutes Recovery Run
Thu
05
Rest Day
Fri
06
20 minutes Easy Run + Strides
Sat
07
Parkrun
Sun
08
75 minutes Easy Long Run
09 Aug
Mon
09
30 minutes Conditioning Work + Stretch
Tue
10
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
11
30 minutes Recovery Run
Thu
12
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
13
Rest Day
Sat
14
120 minutes Easy / Steady Long Run
Sun
15
180 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
16 Aug
Mon
16
30 minutes Conditioning Work + Stretch
Tue
17
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Wed
18
50 minutes Easy Run
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
21
30 minutes Recovery Run
Sun
22
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
23 Aug
Mon
23
30 minutes Conditioning Work + Stretch
Tue
24
Rest Day
Wed
25
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
26
30 minutes Recovery Run
Fri
27
Rest Day
Sat
28
30 minutes Recovery Run
Sun
29
210 minutes Easy / Steady Long Run
30 Aug
Mon
30
30 minutes Conditioning Work + Stretch
Tue
31
10 minutes Warm Up, 3 x 17 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
01
50 minutes Easy Run
Thu
02
Rest Day
Fri
03
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
04
40 minutes Easy Run
Sun
05
120 minute Long Run; Pick up middle 80 minutes to Marathon Pace
06 Sep
Mon
06
45 minutes Easy Run
Tue
07
30 minutes Conditioning Work + Stretch
Wed
08
10 minutes Warm Up, 5 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
Rest Day
Fri
10
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
11
40 minutes Easy Run
Sun
12
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
13 Sep
Mon
13
30 minutes Conditioning Work + Stretch
Tue
14
10 minutes Warm Up, 20, 15, 10, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
15
45 minutes Easy Run
Thu
16
Rest Day
Fri
17
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
18
60 minutes Easy Run
Sun
19
195 minutes Easy / Steady Long Run
20 Sep
Mon
20
30 minutes Conditioning Work + Stretch
Tue
21
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
30 minutes Recovery Run
Fri
24
10 minutes Warm Up, 5,7,9,7,5 minutes at Threshold with a 2 minute jog recovery, 10 minutes Cool Down
Sat
25
Rest Day
Sun
26
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
27 Sep
Mon
27
30 minutes Conditioning Work + Stretch
Tue
28
10 minutes Warm Up, 20, 15, 10, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
29
Rest Day
Thu
30
40 minutes Easy Run
Fri
01
10 minutes Warm Up, 2 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
02
Rest Day
Sun
03
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
04 Oct
Mon
04
30 minutes Conditioning Work + Stretch
Tue
05
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
06
30 minutes Recovery Run
Thu
07
Rest Day
Fri
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
09
Rest Day
Sun
10
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
11 Oct
Mon
11
Rest Day
Tue
12
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
13
30 minutes Recovery Run
Thu
14
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
15
Rest Day
Sat
16
20 minutes Easy Run + Strides
Sun
17
Paris Marathon
18 Oct
Mon
18
Rest Day
Tue
19
Rest Day
Wed
20
30 minutes Brisk Walk
Thu
21
Rest Day - gentle stretch
Fri
22
Rest Day
Sat
23
30 minutes Brisk Walk
Sun
24
Rest Day - gentle stretch
25 Oct
Mon
25
Rest Day
Tue
26
30 minutes Easy Cross Training
Wed
27
Rest Day - gentle stretch
Thu
28
25 minutes VERY Easy Run + Stretch
Fri
29
30 minutes Brisk Walk
Sat
30
Rest Day
Sun
31
30 minutes Easy Run
01 Nov
Mon
01
30 minutes Conditioning Work + Stretch
Tue
02
30 minutes Recovery Run
Wed
03
30 minutes Easy Swim
Thu
04
30 minutes Easy Run - include 3 x 2 minutes at Threshold with a 60 second jog recovery in the middle
Fri
05
Rest Day
Sat
06
40 minutes Easy / Steady Swim
Sun
07
45 minutes Easy Run
08 Nov
Mon
08
30 minutes Conditioning Work + Stretch
Tue
09
40 minutes Easy Run
Wed
10
30 minutes Recovery Run
Thu
11
Rest Day
Fri
12
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
13
30 minutes Easy Swim
Sun
14
50 minutes Easy Run
15 Nov
Mon
15
30 minutes Conditioning Work + Stretch
Tue
16
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
17
40 minutes Easy Run
Thu
18
Rest Day
Fri
19
40 minutes Easy Run
Sat
20
30 minutes Easy Swim
Sun
21
60 minutes Easy Run
22 Nov
Mon
22
30 minutes Conditioning Work + Stretch
Tue
23
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Wed
24
40 minutes Easy Run
Thu
25
Rest Day
Fri
26
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
27
30 minutes Easy Swim
Sun
28
75 minutes Long Run; Pick up last 20 minutes to a Steady Effort Level
29 Nov
Mon
29
30 minutes Conditioning Work + Stretch
Tue
30
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
01
40 minutes Easy Run
Thu
02
30 minutes Recovery Run
Fri
03
Rest Day
Sat
04
30 minutes Easy Swim
Sun
05
80 minutes Easy Long Run
06 Dec
Mon
06
30 minutes Conditioning Work + Stretch
Tue
07
10 minutes Warm Up, 3 x 4 x 2 minutes at 5k Pace with a 40 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Wed
08
45 minutes Easy Run
Thu
09
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
10
Rest Day
Sat
11
10 minutes Warm Up, 2 x 10 minutes at Threshold effort over undulating terrain with a 120 second recovery, 10 minutes Cool Down
Sun
12
75 minutes Easy Run - Include 8 x (1 minute at 90%, 1 minute Easy) in the middle
13 Dec
Mon
13
30 minutes Conditioning Work + Stretch
Tue
14
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
Wed
15
30 minutes Recovery Run
Thu
16
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
17
Rest Day
Sat
18
Parkrun
Sun
19
90 minutes Easy Long Run
20 Dec
Mon
20
30 minutes Conditioning Work + Stretch
Tue
21
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
45 minutes Easy Run
Fri
24
45 minutes Steady Undulating Run, include 1,2,3,1,2,3 minutes at 90% with a 60 second jog recovery in the middle
Sat
25
Rest Day - Happy Christmas
Sun
26
105 minutes Easy / Steady Long Run
27 Dec
Mon
27
30 minutes Conditioning Work + Stretch
Tue
28
40 minutes Easy Run
Wed
29
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
30
Rest Day
Fri
31
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
01
Rest
Sun
02
Rest