📊 All Training - Tammy Bowry

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2025 2024 2023 2022 2021

53 weeks in 2024

01 Jan
Mon
01
Rest Day - Happy New Year
Tue
02
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
03
120 minutes Easy Long Run
Thu
04
40 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
07
Optional 30 minutes Recovery Run
08 Jan
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
10
100 minutes Easy Long Run
Thu
11
40 minutes Easy Cross Training
Fri
12
Rest Day
Sat
13
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
14
Optional 30 minutes Recovery Run
15 Jan
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
17
100 minutes Easy Long Run
Thu
18
40 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
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
21
Optional 30 minutes Recovery Run
22 Jan
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
24
120 minutes Easy Long Run
Thu
25
40 minutes Easy Cross Training
Fri
26
Rest Day
Sat
27
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
28
40 minutes Easy Run
29 Jan
Mon
29
Rest Day
Tue
30
10 minutes Warm Up, 2 x (8 minutes Kenyan Hills, 90 seconds Recovery, 8 minutes Thressold) with a 2 minute recovery between sets, 10 minutes Cool Down
Wed
31
120 minutes Easy Long Run
Thu
01
40 minutes Easy Cross Training
Fri
02
Rest Day
Sat
03
60 minutes Easy Run
Sun
04
Optional 30 minutes Recovery Run
05 Feb
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
140 minutes Easy Long Run
Thu
08
40 minutes Easy Cross Training
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sun
11
40 minutes Easy Run
12 Feb
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
14
60 minutes Easy Run
Thu
15
40 minutes Easy Cross Training
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
18
40 minutes Easy Run
19 Feb
Mon
19
Rest Day
Tue
20
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)
Wed
21
140 minutes Easy Long Run
Thu
22
40 minutes Easy Cross Training
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
Sun
25
40 minutes Easy Run
26 Feb
Mon
26
Rest Day
Tue
27
10 minutes Warm Up, 16 minutes at Threshold Effort, 2 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Wed
28
160 minutes Easy Long Run
Thu
29
40 minutes Easy Cross Training
Fri
01
Rest Day
Sat
02
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
03
40 minutes Easy Run
04 Mar
Mon
04
Rest Day
Tue
05
10 minutes Warm Up, 4 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
06
60 minutes Easy Run
Thu
07
40 minutes Easy Cross Training
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
10
40 minutes Easy Run
11 Mar
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
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, 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
17
40 minutes Easy Run
18 Mar
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
20
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Thu
21
40 minutes Easy Cross Training
Fri
22
Rest Day
Sat
23
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
24
30 minutes Recovery Run
25 Mar
Mon
25
Rest Day
Tue
26
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
27
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
Thu
28
40 minutes Easy Cross Training
Fri
29
Rest Day
Sat
30
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
31
30 minutes Recovery Run
01 Apr
Mon
01
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
02
Rest Day
Wed
03
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
Thu
04
40 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
07
30 minutes Recovery Run
08 Apr
Mon
08
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
09
Rest Day
Wed
10
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Thu
11
Rest Day
Fri
12
Rest Day
Sat
13
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sun
14
Rest Day
15 Apr
Mon
15
BOSTON MARATHON
Tue
16
Rest Day
Wed
17
Rest Day
Thu
18
Rest Day
Fri
19
Rest Day
Sat
20
Rest Day
Sun
21
Rest Day
22 Apr
Mon
22
Rest Day
Tue
23
Rest Day
Wed
24
Rest Day
Thu
25
Rest Day
Fri
26
Rest Day
Sat
27
Rest Day
Sun
28
Rest Day
29 Apr
Mon
29
Rest Day
Tue
30
Rest Day
Wed
01
Rest Day
Thu
02
Rest Day
Fri
03
Rest Day
Sat
04
Rest Day
Sun
05
Rest Day
06 May
Mon
06
Rest
Tue
07
Rest
Wed
08
Rest
Thu
09
Rest
Fri
10
Rest
Sat
11
Rest
Sun
12
Rest
13 May
Mon
13
Rest Day
Tue
14
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
15
60 minutes Easy Run
Thu
16
30 minutes Easy Cross Training
Fri
17
Rest Day
Sat
18
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
19
30 minutes Recovery Run
20 May
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
60 minutes Easy Run
Thu
23
30 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
30 minutes Recovery 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
60 minutes Easy Run
Thu
30
30 minutes Easy Cross Training
Fri
31
Rest Day
Sat
01
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
02
Rest Day
03 Jun
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
45 minutes Easy Run
Thu
06
30 minutes Easy Cross Training
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
09
Rest Day
10 Jun
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 3 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
Wed
12
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
13
30 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
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
16
30 minutes Recovery Run
17 Jun
Mon
17
Rest Day
Tue
18
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
19
60 minutes Easy Run
Thu
20
30 minutes Easy Cross Training
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 2 x 3 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sun
23
30 minutes Recovery Run
24 Jun
Mon
24
Rest Day
Tue
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)
Wed
26
60 minutes Easy Run
Thu
27
30 minutes Easy Cross Training
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 3 x 5 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
30
30 minutes Recovery Run
01 Jul
Mon
01
Rest Day
Tue
02
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
03
60 minutes Easy Run
Thu
04
30 minutes Easy Cross Training
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sun
07
30 minutes Recovery Run
08 Jul
Mon
08
Rest Day
Tue
09
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
10
Rest Day
Thu
11
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
12
Rest Day
Sat
13
20 minutes Easy Run + Strides
Sun
14
London 10km
15 Jul
Mon
15
Rest Day
Tue
16
Rest Day
Wed
17
60 minutes Easy Run
Thu
18
30 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
21
30 minutes Recovery Run
22 Jul
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
60 minutes Easy Run
Thu
25
30 minutes Easy Cross Training
Fri
26
10 minutes Warm Up, 12 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
27
Travel Day - Holiday
Sun
28
30 minutes Recovery Run
29 Jul
Mon
29
60 minutes Easy Run
Tue
30
Rest Day
Wed
31
Travel Day
Thu
01
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
04
30 minutes Recovery Run
05 Aug
Mon
05
Disney Land
Tue
06
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
Disney Land
Thu
08
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
09
Disney Land
Sat
10
Disney Land
Sun
11
Disney Land
12 Aug
Mon
12
Disney Land
Tue
13
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
Disney Land
Thu
15
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
16
Disney Land
Sat
17
Disney Land
Sun
18
Disney Land
19 Aug
Mon
19
Disney Land
Tue
20
Disney Land
Wed
21
30 minutes Easy Run
Thu
22
30 minutes Easy Cross Training
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
25
30 minutes Recovery Run
26 Aug
Mon
26
Rest Day
Tue
27
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
28
Rest Day
Thu
29
30 minutes Easy Run
Fri
30
Rest Day
Sat
31
Rest
Sun
01
Rest
02 Sep
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
04
100 minutes Easy Long Run
Thu
05
40 minutes Easy Cross Training
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
08
30 minutes Easy Run
09 Sep
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
11
150 minutes Easy / Steady Long Run
Thu
12
40 minutes Easy Cross Training
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
15
30 minutes Recovery Run
16 Sep
Mon
16
Rest Day
Tue
17
10 minutes Warm Up, 5 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Wed
18
165 minutes Easy / Steady Long Run
Thu
19
40 minutes Easy Cross Training
Fri
20
Rest Day
Sat
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
Sun
22
45 minutes Easy Run
23 Sep
Mon
23
Rest Day
Tue
24
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
25
180 minutes Easy / Steady Long Run
Thu
26
40 minutes Easy Cross Training
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 4, 6, 8, 6, 4 minutes at Threshold Effort with a 2 minute Jog Recovery, 10 minutes Cool Down
Sun
29
30 minutes Easy Run
30 Sep
Mon
30
Rest Day
Tue
01
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
02
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Thu
03
40 minutes Easy Cross Training
Fri
04
Rest Day
Sat
05
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
06
30 minutes Recovery Run
07 Oct
Mon
07
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
08
Rest Day
Wed
09
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
Thu
10
40 minutes Easy Cross Training
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
13
30 minutes Recovery Run
14 Oct
Mon
14
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
15
Rest Day
Wed
16
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
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
30 minutes Recovery Run
21 Oct
Mon
21
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Tue
22
Rest Day
Wed
23
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Thu
24
Rest Day
Fri
25
Rest Day
Sat
26
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
27
Rest Day
28 Oct
Mon
28
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
29
Rest Day
Wed
30
30 minutes Easy Run
Thu
31
Rest Day
Fri
01
Rest Day
Sat
02
20 minutes Easy Run + Strides
Sun
03
NYC Marathon
04 Nov
Mon
04
Rest Day
Tue
05
Rest Day
Wed
06
Rest Day
Thu
07
Rest Day
Fri
08
Rest Day
Sat
09
Rest Day
Sun
10
Rest Day
11 Nov
Mon
11
Rest Day
Tue
12
30 minutes Easy Run
Wed
13
45 minutes Easy Run
Thu
14
40 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
17
30 minutes Recovery Run
18 Nov
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
20
60 minutes Easy Run
Thu
21
40 minutes Easy Cross Training
Fri
22
Rest Day
Sat
23
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
24
30 minutes Recovery Run
25 Nov
Mon
25
Rest Day
Tue
26
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second 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, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
01
30 minutes Recovery Run
02 Dec
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
04
75 minutes Easy Long Run
Thu
05
Rest Day
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
08
Rest Day
09 Dec
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
11
90 minutes Easy Long Run
Thu
12
40 minutes Easy Cross Training
Fri
13
Rest Day
Sat
14
30 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
15
30 minutes Recovery Run
16 Dec
Mon
16
Rest Day
Tue
17
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
90 minutes Easy Long Run
Thu
19
Rest Day
Fri
20
Rest Day
Sat
21
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
22
30 minutes Recovery Run
23 Dec
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 20 minutes at Threshold effort, 10 minutes Cool Down
Wed
25
Rest Day - Happy Christmas
Thu
26
60 minutes Easy Run
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
29
30 minutes Recovery Run
30 Dec
Mon
30
Rest Day
Tue
31
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest