📊 All Training - Tammy Bowry

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2025 2024 2023 2022 2021

39 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
105 minutes Easy Long Run
Thu
02
30 minutes Easy Cross Training
Fri
03
Rest Day
Sat
04
30 minutes Recovery Run
Sun
05
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
06 Jan
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 4 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
08
120 minutes Easy Long Run
Thu
09
30 minutes Easy Cross Training
Fri
10
Rest Day
Sat
11
30 minutes Recovery Run
Sun
12
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
13 Jan
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 2 x (8 minutes Kenyan Hills, 90 seconds Recovery, 8 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Wed
15
90 minutes Easy Long Run
Thu
16
30 minutes Easy Cross Training
Fri
17
Rest Day
Sat
18
30 minutes Recovery Run
Sun
19
10 minutes Warm Up, 15 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
20 Jan
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 4 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
180 minute Long Run; First 120 minutes Easy, Second 60 minutes at Marathon Pace
Thu
23
40 minutes Easy Cross Training
Fri
24
Rest Day
Sat
25
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
26
40 minutes Easy Run
27 Jan
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
29
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Thu
30
40 minutes Easy Cross Training
Fri
31
Rest Day
Sat
01
10 minutes Warm Up, 16 minutes at Threshold Effort, 3 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sun
02
30 minutes Recovery Run
03 Feb
Mon
03
Rest Day
Tue
04
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)
Wed
05
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
Thu
06
40 minutes Easy Cross Training
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
09
30 minutes Recovery Run
10 Feb
Mon
10
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
11
Rest Day
Wed
12
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
Thu
13
40 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
16
30 minutes Recovery Run
17 Feb
Mon
17
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
18
Rest Day
Wed
19
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Thu
20
Rest Day
Fri
21
Rest Day
Sat
22
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sun
23
Rest Day
24 Feb
Mon
24
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
25
Rest Day
Wed
26
30 minutes Easy Run
Thu
27
Rest Day
Fri
28
Rest Day
Sat
01
20 minutes Easy Run + Strides
Sun
02
Tokyo Marathon
03 Mar
Mon
03
Week Off
Tue
04
Week Off
Wed
05
Week Off
Thu
06
Week Off
Fri
07
Week Off
Sat
08
Week Off
Sun
09
Week Off
10 Mar
Mon
10
Week Off
Tue
11
Week Off
Wed
12
Week Off
Thu
13
Week Off
Fri
14
Week Off
Sat
15
Week Off
Sun
16
Week Off
17 Mar
Mon
17
Rest Day
Tue
18
30 minutes Easy Run
Wed
19
Rest Day
Thu
20
Rest Day
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
23
Rest Day
24 Mar
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
26
Rest Day
Thu
27
Rest Day
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
30
Rest Day
31 Mar
Mon
31
Rest Day
Tue
01
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
02
45 minutes Easy Run
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
06
Rest Day
07 Apr
Mon
07
Rest Day
Tue
08
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
09
60 minutes Easy Long Run
Thu
10
Rest Day
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
13
Rest Day
14 Apr
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
16
60 minutes Easy Long Run
Thu
17
Rest Day
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Sun
20
Rest Day
21 Apr
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
23
60 minutes Easy Long Run
Thu
24
Rest Day
Fri
25
Rest Day
Sat
26
45 minutes Easy Run
Sun
27
Rest Day
28 Apr
Mon
28
Rest Day
Tue
29
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
30
75 minutes Easy Long Run
Thu
01
Rest Day
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
04
Rest Day
05 May
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
07
60 minutes Easy Long Run
Thu
08
Rest Day
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
11
Rest Day
12 May
Mon
12
Rest Day
Tue
13
Progression Run - 12 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
14
75 minutes Easy Long Run
Thu
15
Rest Day
Fri
16
Rest Day
Sat
17
45 minutes Easy Run
Sun
18
30 minutes Recovery Run
19 May
Mon
19
Rest Day
Tue
20
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
21
90 minutes Easy Long Run
Thu
22
Rest Day
Fri
23
Rest Day
Sat
24
45 minutes Steady Undulating Run
Sun
25
40 minutes Easy Run
26 May
Mon
26
Rest Day
Tue
27
10 minutes Warm Up, 3 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
75 minutes Easy Long Run
Thu
29
Rest Day
Fri
30
Rest Day
Sat
31
45 Minutes Steady Undulating Run, Include 1,2,3,2,1 Minutes At 90% With A 60 Second Jog Recovery In The Middle
Sun
01
30 minutes Recovery Run
02 Jun
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
04
90 minutes Easy Long Run
Thu
05
Rest Day
Fri
06
Rest Day
Sat
07
45 Minutes Steady Undulating Run - Push Hills To Threhsold Effort
Sun
08
40 minutes Easy Run
09 Jun
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with a 1 minutes Steady Jog Recovery, 2 minutes Rest, 6 x 1 min on (90%) with a 1 min Easy Jog Recovery, 10 minutes Cool Down
Wed
11
90 minutes Easy Long Run
Thu
12
Rest Day
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
15
40 minutes Easy Run
16 Jun
Mon
16
Rest Day
Tue
17
45 minutes Easy Run
Wed
18
100 minutes Easy Long Run
Thu
19
Rest Day
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
22
40 minutes Easy Run
23 Jun
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 14 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
25
120 minutes Easy Long Run
Thu
26
Rest Day
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Sun
29
45 minutes Easy Run
30 Jun
Mon
30
Rest Day
Tue
01
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
02
120 minutes Easy Long Run
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
06
30 minutes Recovery Run
07 Jul
Mon
07
Rest Day
Tue
08
30 minutes Recovery Run
Wed
09
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
10
Rest Day
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 6 x 4 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Sun
13
30 minutes Recovery Run
14 Jul
Mon
14
Rest Day
Tue
15
45 minutes Easy Run
Wed
16
160 minutes Easy / Steady Long Run
Thu
17
40 minutes Easy Cross Training
Fri
18
Rest Day
Sat
19
10 Minutes Warm Up, 3 x 15 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
20
45 minutes Easy Run
21 Jul
Mon
21
Rest Day
Tue
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
23
180 minutes Easy / Steady Long Run
Thu
24
40 minutes Easy Cross Training
Fri
25
Rest Day
Sat
26
10 Minutes Warm Up, 4 x 13 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
27
30 minutes Easy Run
28 Jul
Mon
28
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)
Tue
29
Rest Day
Wed
30
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Thu
31
40 minutes Easy Cross Training
Fri
01
Rest Day
Sat
02
10 minutes Warm Up, 4, 6, 8, 6, 4 minutes at Threshold Effort with a 2 minute Jog Recovery, 10 minutes Cool Down
Sun
03
30 minutes Recovery Run
04 Aug
Mon
04
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)
Tue
05
Rest Day
Wed
06
180 minutes Easy / Steady Long Run
Thu
07
40 minutes Easy Cross Training
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
10
30 minutes Recovery Run
11 Aug
Mon
11
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Tue
12
Rest Day
Wed
13
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
Thu
14
40 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 3 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
17
30 minutes Recovery Run
18 Aug
Mon
18
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Tue
19
Rest Day
Wed
20
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Thu
21
Rest Day
Fri
22
Rest Day
Sat
23
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
24
Rest Day
25 Aug
Mon
25
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
Rest Day
Wed
27
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Thu
28
Rest Day
Fri
29
Rest Day
Sat
30
20 minutes Easy Run + Strides
Sun
31
Sydney Marathon!
01 Sep
Mon
01
Rest Day
Tue
02
Rest Day
Wed
03
Rest Day
Thu
04
Rest Day
Fri
05
Rest Day
Sat
06
Rest Day
Sun
07
Rest Day
08 Sep
Mon
08
Rest Day
Tue
09
30 minutes Easy Cross Training
Wed
10
Rest Day
Thu
11
30 minutes Easy Cross Training
Fri
12
Rest Day
Sat
13
Rest Day
Sun
14
Rest Day
15 Sep
Mon
15
30 minutes Recovery Run
Tue
16
Rest Day
Wed
17
30 minutes Easy Cross Training
Thu
18
Rest Day
Fri
19
30 minutes Easy Cross Training
Sat
20
30 minutes Recovery Run
Sun
21
Rest Day
22 Sep
Mon
22
30 minutes Recovery Run
Tue
23
Rest Day
Wed
24
40 minutes Easy Run
Thu
25
Rest Day
Fri
26
30 minutes Easy Cross Training
Sat
27
45 minutes Easy Run
Sun
28
30 minutes Recovery Run