📊 All Training - Tammy Bowry

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2025 2024 2023 2022 2021

52 weeks in 2023

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