📊 All Training - Adam Pettitt

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2025 2024 2023 2022 2021

53 weeks in 2024

01 Jan
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
03
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
45 minutes Easy Run
Sat
06
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
07
75 minutes Easy Long Run
08 Jan
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
40 minutes Easy Run
Fri
12
Rest Day
Sat
13
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
14
90 minutes Easy Long Run
15 Jan
Mon
15
Rest Day
Tue
16
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
17
30 minutes Recovery Run
Thu
18
Rest Day
Fri
19
45 minutes Easy Run
Sat
20
45 minutes Steady Undulating Run
Sun
21
75 minutes Easy Long Run
22 Jan
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 12 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
45 minutes Easy Run
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
28
90 minutes Easy Long Run
29 Jan
Mon
29
Rest Day
Tue
30
30 minutes Recovery Run
Wed
31
30 minutes Steady Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Thu
01
Rest Day
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
04
60 minutes Easy Run
05 Feb
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
07
Rest Day
Thu
08
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
11
60 minutes Easy Run
12 Feb
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 5 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
45 minutes Easy Run
Sat
17
Rest Day
Sun
18
90 minutes Easy Long Run
19 Feb
Mon
19
Rest Day
Tue
20
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
Wed
21
30 minutes Recovery Run
Thu
22
Rest Day
Fri
23
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
24
Rest Day
Sun
25
105 minutes Easy / Steady Long Run
26 Feb
Mon
26
Rest Day
Tue
27
Progression Run - 15 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 56 minutes Cool Down
Wed
28
Rest Day
Thu
29
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
01
Rest Day
Sat
02
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
03
60 minutes Easy Run
04 Mar
Mon
04
Rest Day
Tue
05
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
06
Rest Day
Thu
07
50 minutes Easy Run
Fri
08
Rest Day
Sat
09
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Sun
10
90 minutes Easy Long Run
11 Mar
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
13
30 minutes Recovery Run
Thu
14
Rest Day
Fri
15
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
16
Rest Day
Sun
17
105 minutes Easy Long Run
18 Mar
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
20
40 minutes Easy Run
Thu
21
Rest Day
Fri
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
23
Rest Day
Sun
24
120 minutes Easy Long Run
25 Mar
Mon
25
Rest Day
Tue
26
30 minutes Recovery Run
Wed
27
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
28
30 minutes Recovery Run
Fri
29
Rest Day
Sat
30
50 minutes Steady Undulating Run, include 1,2,3,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
31
90 minutes Easy Long Run
01 Apr
Mon
01
Rest Day
Tue
02
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
03
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
07
120 minutes Easy Long Run
08 Apr
Mon
08
Rest
Tue
09
Rest
Wed
10
Rest
Thu
11
Rest
Fri
12
Rest
Sat
13
Rest
Sun
14
Rest
15 Apr
Mon
15
Rest
Tue
16
Rest
Wed
17
Rest
Thu
18
Rest
Fri
19
Rest
Sat
20
Rest
Sun
21
Rest
22 Apr
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
60 minutes Easy Run
Fri
26
45 minutes Easy Run
Sat
27
Rest Day
Sun
28
150 minutes Easy / Steady Long Run
29 Apr
Mon
29
Rest Day
Tue
30
10 minutes Warm Up, 4 x (5 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
01
45 minutes Easy Run
Thu
02
Rest Day
Fri
03
30 minutes Recovery Run
Sat
04
Rest Day
Sun
05
165 minutes Easy / Steady Long Run
06 May
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
08
30 minutes Recovery Run
Thu
09
Rest Day
Fri
10
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
11
45 minutes Easy Run
Sun
12
165 minutes Easy / Steady Long Run
13 May
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
17
Rest Day
Sat
18
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
19
120 minutes Easy / Steady Long Run
20 May
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
22
30 minutes Recovery Run
Thu
23
50 minutes Easy Run
Fri
24
Rest Day
Sat
25
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
26
180 minutes Easy / Steady Long Run
27 May
Mon
27
Rest Day
Tue
28
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
29
30 minutes Recovery Run
Thu
30
50 minutes Easy Run
Fri
31
Rest Day
Sat
01
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
02
180 minutes Easy / Steady Long Run
03 Jun
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
Rest Day
Thu
06
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
07
30 minutes Recovery Run
Sat
08
Rest Day
Sun
09
120 minutes Easy / Steady Long Run
10 Jun
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
30 minutes Recovery Run
Thu
13
10 minutes Warm Up, 6 x 2 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Fri
14
Rest Day
Sat
15
60 minutes Easy Run
Sun
16
Rest Day
17 Jun
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
21
Rest Day
Sat
22
24 Miles
Sun
23
Rest Day
24 Jun
Mon
24
Rest Day
Tue
25
Rest Day
Wed
26
45 minutes Brisk Walk
Thu
27
Rest Day
Fri
28
45 minutes Brisk Walk
Sat
29
Rest Day
Sun
30
60 minutes Brisk Walk
01 Jul
Mon
01
Rest Day
Tue
02
30 minutes Easy Run
Wed
03
Rest Day
Thu
04
30 minutes Recovery Run
Fri
05
Rest Day
Sat
06
45 minutes Easy Run
Sun
07
Rest Day
08 Jul
Mon
08
Rest Day
Tue
09
30 minutes Recovery Run
Wed
10
Rest Day
Thu
11
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
12
Rest Day
Sat
13
60 minutes Brisk Wak
Sun
14
60 minutes Easy Run
15 Jul
Mon
15
,bas
Tue
16
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Wed
17
Rest Day
Thu
18
30 minutes Easy Run
Fri
19
20 minutes Recovery Run
Sat
20
60 minutes Brisk Wak
Sun
21
60 minutes Easy Long Run
22 Jul
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
20 minutes Easy Run
Fri
26
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
27
60 minutes Brisk Wak
Sun
28
60 minutes Easy Long Run
29 Jul
Mon
29
Rest Day
Tue
30
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
31
Rest Day
Thu
01
10 minutes Warm Up, 5 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
02
30 minutes Recovery Run
Sat
03
Rest Day
Sun
04
95 minutes Long Run; Pick up last 20 minutes to a Steady Effort Level
05 Aug
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
07
Rest Day
Thu
08
35 minutes Easy Run
Fri
09
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
Sat
10
60 minutes Brisk Wak
Sun
11
75 minutes Easy Long Run
12 Aug
Mon
12
Rest Day
Tue
13
30 minutes Recovery Run
Wed
14
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Thu
15
Rest Day
Fri
16
Rest Day
Sat
17
30 minutes Steady Undulating Run
Sun
18
75 minutes Easy Long Run
19 Aug
Mon
19
Rest Day
Tue
20
35 minutes Easy Run
Wed
21
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
22
Rest Day
Fri
23
Rest Day
Sat
24
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
25
60 minutes Easy Long Run
26 Aug
Mon
26
Rest Day
Tue
27
30 minutes Easy Run
Wed
28
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Thu
29
Rest Day
Fri
30
Rest Day
Sat
31
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
01
75 minutes Easy Long Run
02 Sep
Mon
02
Rest Day
Tue
03
30 minutes Recovery Run
Wed
04
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
05
Rest Day
Fri
06
Rest Day
Sat
07
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Sun
08
60 minutes Easy Long Run
09 Sep
Mon
09
Rest Day
Tue
10
35 minutes Easy Run
Wed
11
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Thu
12
Rest Day
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
15
90 minutes Easy Long Run
16 Sep
Mon
16
Rest Day
Tue
17
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
18
30 minutes Easy Run
Thu
19
Rest Day
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
22
90 minutes Easy Long Run
23 Sep
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
30 minutes Easy Run
Thu
26
Rest Day
Fri
27
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
28
45 minutes Easy Run
Sun
29
120 minutes Easy / Steady Long Run
30 Sep
Mon
30
Rest Day
Tue
01
35 minutes Easy Run
Wed
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
06
105 minutes Easy Long Run
07 Oct
Mon
07
Rest Day
Tue
08
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
09
Rest
Thu
10
45 minutes Easy Run
Fri
11
Rest Day
Sat
12
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
13
90 minutes Easy Long Run
14 Oct
Mon
14
Rest Day
Tue
15
Rest Day
Wed
16
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
17
30 minutes Recovery Run
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
20
105 minutes Easy Long Run
21 Oct
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
23
30 minutes Recovery Run
Thu
24
Rest Day
Fri
25
Rest Day
Sat
26
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
27
90 minutes Easy Long Run
28 Oct
Mon
28
Rest Day
Tue
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
Wed
30
Rest Day
Thu
31
30 minutes Easy Run
Fri
01
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
02
Rest Day
Sun
03
120 minutes Easy / Steady Long Run
04 Nov
Mon
04
Rest Day
Tue
05
10 minutes Warm Up, 4 x 8 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 Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
09
Rest Day
Sun
10
90 minutes Long Run - Pick up last 30 minutes to Half Marathon Pace
11 Nov
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
13
Rest Day
Thu
14
40 minutes Easy Run
Fri
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)
Sat
16
Rest Day
Sun
17
60 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
18 Nov
Mon
18
Rest Day
Tue
19
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
20
Rest Day
Thu
21
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
22
Rest Day
Sat
23
20 minutes Easy Run + Strides
Sun
24
Kingston Half
25 Nov
Mon
25
Rest Day
Tue
26
30 minutes Recovery Run
Wed
27
Rest Day
Thu
28
30 minutes Recovery Run
Fri
29
Rest Day
Sat
30
Rest Day
Sun
01
60 minutes Easy Run
02 Dec
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
04
30 minutes Recovery Run
Thu
05
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
06
Rest Day
Sat
07
45 minutes Easy Run
Sun
08
75 minutes Easy Long Run
09 Dec
Mon
09
Rest Day
Tue
10
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
Wed
11
30 minutes Recovery Run
Thu
12
Rest Day
Fri
13
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
14
Rest Day
Sun
15
60 minutes Easy Run
16 Dec
Mon
16
30 minutes Recovery Run
Tue
17
Rest Day
Wed
18
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
30 minutes Easy Run
Fri
20
Rest Day
Sat
21
45 minutes Steady Run, include 1,2,1,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
22
90 minutes Easy Long Run
23 Dec
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
Rest Day - Happy Christmas
Thu
26
45 minutes Easy Run
Fri
27
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
28
Rest Day
Sun
29
105 minutes Easy Long Run
30 Dec
Mon
30
Rest Day
Tue
31
35 minutes Easy Run
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest