📊 All Training - Tammy Bowry

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2025 2024 2023 2022 2021

45 weeks in 2022

27 Dec
Mon
27
Rest
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
31
Rest
Sat
01
Rest Day - Happy New Year
Sun
02
60 minutes Easy Run
03 Jan
Mon
03
Rest Day
Tue
04
40 minutes Steady Undulating, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Wed
05
90 minutes Easy Long Run
Thu
06
40 minutes Easy Cross Training
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
09
30 minutes Recovery Run
10 Jan
Mon
10
Rest Day
Tue
11
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
12
90 minutes Easy Long Run
Thu
13
40 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
16
Optional 30 minutes Recovery Run
17 Jan
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Wed
19
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
Thu
20
30 minutes Recovery Run
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
23
Optional 40 minutes Easy Run
24 Jan
Mon
24
Rest
Tue
25
Rest
Wed
26
Rest
Thu
27
Rest
Fri
28
Rest
Sat
29
Rest
Sun
30
Rest
31 Jan
Mon
31
Rest Day
Tue
01
30 minutes Steady Undulating, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Wed
02
105 minutes Easy Long Run
Thu
03
40 minutes Easy Cross Training
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
06
30 minutes Recovery Run
07 Feb
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
120 minutes Easy / Steady Long Run
Thu
10
40 minutes Easy Cross Training
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
13
Optional 30 minutes Recovery Run
14 Feb
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Wed
16
Long Run - 15 minutes Warm Up, 6 x (5 minutes Easy, 5 minutes Steady), 15 minutes Cool Down
Thu
17
30 minutes Recovery Run
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
20
Optional 40 minutes Easy Run
21 Feb
Mon
21
Rest
Tue
22
Rest
Wed
23
Rest
Thu
24
Rest
Fri
25
Rest
Sat
26
Rest
Sun
27
Rest
28 Feb
Mon
28
Rest Day
Tue
01
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Wed
02
75 minutes Easy Long Run
Thu
03
40 minutes Easy Cross Training
Fri
04
Rest Day
Sat
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
06
Optional 40 minutes Easy Run
07 Mar
Mon
07
Rest Day
Tue
08
60 minutes Easy Run
Wed
09
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
10
40 minutes Easy Cross Training
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
13
Optional 40 minutes Easy Run
14 Mar
Mon
14
Rest Day
Tue
15
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
16
75 minutes Easy Long Run
Thu
17
40 minutes Easy Cross Training
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
20
Optional 40 minutes Easy Run
21 Mar
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
75 minutes Easy Long Run
Thu
24
40 minutes Easy Cross Training
Fri
25
Rest Day
Sat
26
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
27
Optional 40 minutes Easy Run
28 Mar
Mon
28
Rest
Tue
29
Rest
Wed
30
Rest
Thu
31
Rest
Fri
01
Rest
Sat
02
Rest
Sun
03
Rest
04 Apr
Mon
04
Rest
Tue
05
Rest
Wed
06
Rest
Thu
07
Rest
Fri
08
Rest
Sat
09
Rest
Sun
10
Rest
11 Apr
Mon
11
Rest
Tue
12
Rest
Wed
13
Rest
Thu
14
Rest
Fri
15
Rest
Sat
16
Rest
Sun
17
Rest
18 Apr
Mon
18
Rest
Tue
19
Rest
Wed
20
Rest
Thu
21
Rest
Fri
22
Rest
Sat
23
Rest
Sun
24
Rest
25 Apr
Mon
25
Rest Day
Tue
26
30 minutes Easy Run
Wed
27
45 minutes Easy Run
Thu
28
40 minutes Easy Cross Training
Fri
29
Rest Day
Sat
30
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
01
Optional 30 minutes Recovery Run
02 May
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
04
60 minutes Easy Run
Thu
05
40 minutes Easy Cross Training
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
08
Optional 30 minutes Recovery Run
09 May
Mon
09
Rest Day
Tue
10
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
11
50 minutes Easy Run
Thu
12
40 minutes Easy Cross Training
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
15
Optional 30 minutes Recovery Run
16 May
Mon
16
Rest Day
Tue
17
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
18
60 minutes Easy Run
Thu
19
40 minutes Easy Cross Training
Fri
20
Rest Day
Sat
21
Rest
Sun
22
Optional 30 minutes Recovery Run
23 May
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
75 minutes Easy Long Run
Thu
26
40 minutes Easy Cross Training
Fri
27
Rest Day
Sat
28
45 minutes Easy Run
Sun
29
Optional 30 minutes Recovery Run
30 May
Mon
30
Rest Day
Tue
31
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
90 minutes Easy Long Run
Thu
02
40 minutes Easy Cross Training
Fri
03
Rest Day
Sat
04
50 minutes Easy Run
Sun
05
Optional 30 minutes Recovery Run
06 Jun
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
08
105 minutes Easy Long Run
Thu
09
40 minutes Easy Cross Training
Fri
10
Rest Day
Sat
11
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sun
12
Optional 30 minutes Recovery Run
13 Jun
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
120 minutes Easy Long Run
Thu
16
40 minutes Easy Cross Training
Fri
17
Rest Day
Sat
18
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
19
Optional 30 minutes Recovery Run
20 Jun
Mon
20
Rest Day
Tue
21
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
22
90 minutes Easy Long Run
Thu
23
40 minutes Easy Cross Training
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
Optional 30 minutes Recovery Run
27 Jun
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 14 minutes at Threshold Effort, 2 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Wed
29
135 minutes Easy / Steady Long Run
Thu
30
40 minutes Easy Cross Training
Fri
01
Rest Day
Sat
02
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
03
Optional 30 minutes Recovery Run
04 Jul
Mon
04
Rest Day
Tue
05
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
06
60 minutes Easy Run
Thu
07
40 minutes Easy Cross Training
Fri
08
Rest Day
Sat
09
20 minutes Easy Run + Strides
Sun
10
British 10km
11 Jul
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
13
150 minutes Easy / Steady Long Run
Thu
14
40 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
Rest
Sun
17
Optional 30 minutes Recovery Run
18 Jul
Mon
18
Rest Day
Tue
19
30 minutes Easy Run
Wed
20
Rest Day
Thu
21
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
22
Rest Day
Sat
23
50 minutes Easy Run
Sun
24
Rest Day
25 Jul
Mon
25
Rest Day
Tue
26
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Wed
27
Travel Day
Thu
28
40 minutes Easy Cross Training
Fri
29
Rest Day
Sat
30
60 minutes Easy Run
Sun
31
30 minutes Recovery Run
01 Aug
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
03
150 minutes Easy / Steady Long Run
Thu
04
40 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 12 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
07
30 minutes Recovery Run
08 Aug
Mon
08
Rest Day
Tue
09
45 minutes Easy Run
Wed
10
165 minutes Easy / Steady Long Run
Thu
11
40 minutes Easy Cross Training
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
14
30 minutes Recovery Run
15 Aug
Mon
15
Rest Day
Tue
16
Rest Day
Wed
17
120 minute Long Run; Pick up middle 80 minutes to Marathon Pace
Thu
18
40 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
21
30 minutes Recovery Run
22 Aug
Mon
22
Rest Day
Tue
23
Rest Day
Wed
24
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Thu
25
40 minutes Easy Cross Training
Fri
26
Rest Day
Sat
27
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
28
30 minutes Recovery Run
29 Aug
Mon
29
Rest Day
Tue
30
Rest Day
Wed
31
165 minute Long Run; First 90 minutes Easy, Second 75 minutes at Marathon Pace
Thu
01
Rest Day
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
30 minutes Recovery Run
05 Sep
Mon
05
Rest Day
Tue
06
Rest Day
Wed
07
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
Thu
08
40 minutes Easy Cross Training
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
11
Rest Day
12 Sep
Mon
12
40 minutes Easy Cross Training
Tue
13
Rest Day
Wed
14
60 minutes Easy Run
Thu
15
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
18
Rest Day
19 Sep
Mon
19
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
20
Rest Day
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
Rest Day
Sat
24
20 minutes Easy Run + Strides
Sun
25
Berlin Marathon
26 Sep
Mon
26
Rest Day
Tue
27
20 minutes Easy Cross Training
Wed
28
Rest Day
Thu
29
20 minutes Easy Cross Training
Fri
30
Rest Day
Sat
01
20 minutes VERY easy Run
Sun
02
Rest Day
03 Oct
Mon
03
Rest Day
Tue
04
30 minutes Easy Cross Training
Wed
05
25 minutes Recovery Run
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
30 minutes Easy Cross Training
Sun
09
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
10 Oct
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
60 minutes Easy Run
Thu
13
30 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
16
Rest Day
17 Oct
Mon
17
Rest Day
Tue
18
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
19
60 minutes Easy Run
Thu
20
30 minutes Easy Cross Training
Fri
21
Rest Day
Sat
22
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
23
30 minutes Recovery Run
24 Oct
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
60 minutes Easy Run
Thu
27
30 minutes Easy Cross Training
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
30
30 minutes Recovery Run
31 Oct
Mon
31
Rest Day
Tue
01
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
02
60 minutes Easy Run
Thu
03
30 minutes Easy Cross Training
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 3 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
06
40 minutes Easy Run