📊 All Training - Tammy Bowry

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2025 2024 2023 2022 2021

51 weeks in 2021

11 Jan
Mon
11
Rest
Tue
12
Rest
Wed
13
Rest
Thu
14
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
17
30 minutes Recovery Run
18 Jan
Mon
18
Rest Day
Tue
19
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes Cool Down
Wed
20
75 minutes Easy Long Run
Thu
21
40 minutes Easy Cross Training
Fri
22
Rest Day
Sat
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
Sun
24
Optional 30 minutes Recovery Run
25 Jan
Mon
25
Rest Day
Tue
26
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
27
90 minutes Easy Long Run
Thu
28
40 minutes Easy Cross Training
Fri
29
Rest Day
Sat
30
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)
Sun
31
Optional 30 minutes Recovery Run
01 Feb
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 5 x 2 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Wed
03
45 minutes Easy Run
Thu
04
30 minutes Recovery Run
Fri
05
Rest Day
Sat
06
20 minutes Easy Run + Strides
Sun
07
10km Winter Run
08 Feb
Mon
08
Rest Day
Tue
09
40 minutes Steady Undulating, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Wed
10
90 minutes Easy Long Run
Thu
11
40 minutes Easy Cross Training
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
14
30 minutes Recovery Run
15 Feb
Mon
15
Rest Day
Tue
16
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
17
90 minutes Easy Long Run
Thu
18
40 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
21
Optional 30 minutes Recovery Run
22 Feb
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Wed
24
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
Thu
25
30 minutes Recovery Run
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
28
Optional 40 minutes Easy Run
01 Mar
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
03
105 minutes Easy / Steady Long Run
Thu
04
40 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
50 minutes Easy Run
Sun
07
Optional 30 minutes Recovery Run
08 Mar
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 16 minutes at Threshold Effort, 3 minutes Recovery, 5 x 2 minutes at 10k Effort with a 60 second recovery, 10 minutes Cool Down
Wed
10
75 minutes Easy Long Run
Thu
11
30 minutes Recovery Run
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
14
Optional 30 minutes Recovery Run
15 Mar
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
105 minutes Easy Long Run
Thu
18
40 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes at 90%, 6 minutes Cool Down
Sun
21
Optional 30 minutes Recovery Run
22 Mar
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
120 minutes Easy Long Run
Thu
25
30 minutes Recovery Run
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
28
Optional 30 minutes Recovery Run
29 Mar
Mon
29
Rest Day
Tue
30
45 minutes Easy Run
Wed
31
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
Thu
01
40 minutes Easy Cross Training
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sun
04
Optional 30 minutes Recovery Run
05 Apr
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 3 x 7 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
07
120 minutes Easy Long Run
Thu
08
40 minutes Easy Cross Training
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
11
Optional 30 minutes Recovery Run
12 Apr
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 3 x 9 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
14
105 minutes Easy Long Run
Thu
15
40 minutes Easy Cross Training
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
18
Optional 30 minutes Recovery Run
19 Apr
Mon
19
Rest Day
Tue
20
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
21
135 minutes Easy Long Run
Thu
22
Rest Day
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 4 x (3 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
25
Optional 30 minutes Recovery Run
26 Apr
Mon
26
Rest Day
Tue
27
45 minutes Easy Run
Wed
28
75 minutes Easy Run - Include 6 x (1 minute at 90%, 1 minute Easy) in the middle
Thu
29
30 minutes Recovery Run
Fri
30
Rest Day
Sat
01
10 minutes Warm Up, 5 x (3 minutes Threshold, 3 minutes 90% effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sun
02
Optional 30 minutes Recovery Run
03 May
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
05
120 minutes Easy Long Run
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 6 x 2 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
09
Optional 30 minutes Recovery Run
10 May
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
12
90 minutes Easy Long Run
Thu
13
40 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
40 minutes Easy Run
Sun
16
Optional 30 minutes Recovery Run
17 May
Mon
17
Rest Day
Tue
18
45 minutes Easy Run
Wed
19
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
Thu
20
Rest Day
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 6 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
23
Rest Day
24 May
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
26
90 minutes Easy Long Run
Thu
27
40 minutes Easy Cross Training
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
30
Optional 30 minutes Recovery Run
31 May
Mon
31
Rest Day
Tue
01
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
120 minutes Easy / Steady Long Run
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 5 x (3 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sun
06
Rest Day
07 Jun
Mon
07
Rest Day
Tue
08
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
09
120 minutes Easy Long Run
Thu
10
30 minutes Easy Cross Training
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 6 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
13
Optional 30 minutes Recovery Run
14 Jun
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
16
135 minutes Easy / Steady Long Run
Thu
17
30 minutes Easy Cross Training
Fri
18
Rest Day
Sat
19
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
20
Optional 30 minutes Recovery Run
21 Jun
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
23
120 minutes Easy / Steady Long Run
Thu
24
30 minutes Easy Cross Training
Fri
25
Rest Day
Sat
26
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
Sun
27
Optional 30 minutes Recovery Run
28 Jun
Mon
28
Rest Day
Tue
29
60 minutes Easy Run
Wed
30
135 minutes Easy / Steady Long Run
Thu
01
30 minutes Easy Cross Training
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
04
Optional 30 minutes Recovery Run
05 Jul
Mon
05
Rest Day
Tue
06
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Wed
07
60 minutes Easy Run
Thu
08
30 minutes Easy Cross Training
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 14 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
11
Optional 30 minutes Recovery Run
12 Jul
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Wed
14
135 minutes Easy / Steady Long Run
Thu
15
30 minutes Easy Cross Training
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
18
Optional 30 minutes Recovery Run
19 Jul
Mon
19
Rest Day
Tue
20
45 minutes Easy Run
Wed
21
150 minutes Easy / Steady Long Run
Thu
22
30 minutes Easy Cross Training
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sun
25
Optional 30 minutes Recovery Run
26 Jul
Mon
26
Rest Day
Tue
27
45 minutes Easy Run
Wed
28
Rest
Thu
29
Rest
Fri
30
Rest
Sat
31
Rest
Sun
01
Rest
02 Aug
Mon
02
Holiday - if you can do anything do, but otherwise enjoy holiday!!
Tue
03
Rest
Wed
04
Rest
Thu
05
Rest
Fri
06
Rest
Sat
07
Rest
Sun
08
Rest
09 Aug
Mon
09
Rest Day
Tue
10
Rest Day
Wed
11
165 minutes Easy / Steady Long Run
Thu
12
30 minutes Easy Cross Training
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
15
Optional 30 minutes Recovery Run
16 Aug
Mon
16
Rest Day
Tue
17
30 minutes Easy Cross Training
Wed
18
180 minutes Easy / Steady Long Run
Thu
19
30 minutes Easy Cross Training
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
22
30 minutes Recovery Run
23 Aug
Mon
23
Rest Day
Tue
24
30 minutes Easy Cross Training
Wed
25
Long Run - 10 minutes Warm Up, 4 x (5 minutes Easy, 5 minutes Steady), 10 minutes Cool Down
Thu
26
40 minutes Easy Cross Training
Fri
27
Rest Day
Sat
28
Parkrun
Sun
29
45 minutes Easy Run
30 Aug
Mon
30
Rest Day
Tue
31
30 minutes Recovery Run
Wed
01
180 minute Long Run; First 105 minutes Easy, Second 75 minutes at Marathon Pace
Thu
02
30 minutes Easy Cross Training
Fri
03
Rest Day
Sat
04
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
05
45 minutes Easy Run
06 Sep
Mon
06
Rest Day
Tue
07
30 minutes Recovery Run
Wed
08
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
09
30 minutes Easy Cross Training
Fri
10
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sat
11
Rest Day
Sun
12
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
13 Sep
Mon
13
Rest Day
Tue
14
30 minutes Easy Cross Training
Wed
15
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
16
30 minutes Recovery Run
Fri
17
Rest Day
Sat
18
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
Sun
19
30 minutes Easy Cross Training
20 Sep
Mon
20
Rest Day
Tue
21
30 minutes Easy Cross Training
Wed
22
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Thu
23
30 minutes Easy Cross Training
Fri
24
Rest Day
Sat
25
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
26
30 minutes Recovery Run
27 Sep
Mon
27
Rest Day
Tue
28
30 minutes Easy Cross Training
Wed
29
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
30
Rest Day
Fri
01
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
02
Rest Day
Sun
03
London
04 Oct
Mon
04
Week Off
Tue
05
Rest
Wed
06
Rest
Thu
07
Rest
Fri
08
Rest
Sat
09
Rest
Sun
10
Rest
11 Oct
Mon
11
Rest Day
Tue
12
20 minutes Easy Cross Training
Wed
13
Rest Day
Thu
14
20 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
20 minutes VERY easy Run
Sun
17
Rest Day
18 Oct
Mon
18
Rest Day
Tue
19
30 minutes Easy Cross Training
Wed
20
25 minutes Recovery Run
Thu
21
Rest Day
Fri
22
Rest Day
Sat
23
30 minutes Easy Cross Training
Sun
24
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
25 Oct
Mon
25
Rest Day
Tue
26
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
27
60 minutes Easy Run
Thu
28
30 minutes Easy Cross Training
Fri
29
Rest Day
Sat
30
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
31
Rest Day
01 Nov
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 90 second jog recovery between reps, 10 minutes Cool Down
Wed
03
60 minutes Easy Run
Thu
04
30 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
07
30 minutes Recovery Run
08 Nov
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
60 minutes Easy Run
Thu
11
30 minutes Easy Cross Training
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
14
30 minutes Recovery Run
15 Nov
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
17
60 minutes Easy Run
Thu
18
30 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
21
40 minutes Easy Run
22 Nov
Mon
22
Rest
Tue
23
Rest
Wed
24
Rest
Thu
25
Rest
Fri
26
Rest
Sat
27
Rest
Sun
28
Rest
29 Nov
Mon
29
Rest
Tue
30
Rest
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest
06 Dec
Mon
06
Rest Day
Tue
07
Rest Day
Wed
08
50 minutes Easy Run
Thu
09
Rest Day
Fri
10
Rest Day
Sat
11
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
12
Rest Day
13 Dec
Mon
13
Rest Day
Tue
14
30 minutes Recovery Run
Wed
15
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
16
Rest Day
Fri
17
Rest Day
Sat
18
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
19
Rest Day
20 Dec
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
Rest Day - Happy Christmas
Sun
26
50 minutes Easy Run
27 Dec
Mon
27
Rest Day
Tue
28
75 minutes Easy Long Run
Wed
29
Rest Day
Thu
30
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
31
Rest Day
Sat
01
Rest
Sun
02
Rest