📊 All Training - George Ewart-Perks

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2026 2025

20 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
45 minutes Easy Run
Fri
02
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
03
Rest Day
Sun
04
75 minutes Easy Long Run
05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 minutes Warm Up, 3 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
30 minutes Recovery Run
Thu
08
45 minutes Easy Run
Fri
09
Rest Day
Sat
10
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
11
75 minutes Easy Long Run
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
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
14
Rest Day
Thu
15
35 minutes Easy Run
Fri
16
Rest Day
Sat
17
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
18
90 minutes Easy Long Run
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 minutes Warm Up, 4 x (4 minutes Threshold, 1 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Wed
21
30 minutes Recovery Run
Thu
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
25
75 minutes Easy Long Run
26 Jan
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
28
30 minutes Recovery Run
Thu
29
45 minutes Easy Run
Fri
30
Rest Day
Sat
31
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
Sun
01
90 minutes Easy Long Run
02 Feb
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
04
45 minutes Easy Run
Thu
05
10 minutes Warm Up, 14 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
06
Rest Day
Sat
07
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
08
80 minutes Easy Long Run
09 Feb
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
45 minutes Steady Undulating Run
Wed
11
30 minutes Recovery Run
Thu
12
45 minutes Easy Run
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
15
90 minutes Easy Long Run
16 Feb
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
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
Wed
18
Rest Day
Thu
19
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills (counting uphill only) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
22
80 minutes Easy Long Run
23 Feb
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
25
30 minutes Recovery Run
Thu
26
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
27
Rest Day
Sat
28
60 minutes Easy Run
Sun
01
120 minutes Easy / Steady Long Run
02 Mar
Mon
02
Rest Day
Tue
03
45 minutes Easy Run
Wed
04
30 minutes Recovery Run
Thu
05
Rest Day
Fri
06
40 minutes Easy Run
Sat
07
Rest Day
Sun
08
60 minutes Easy Run
09 Mar
Mon
09
Rest Day
Tue
10
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
11
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Thu
12
Rest Day
Fri
13
40 minutes Easy Run
Sat
14
10 minutes Warm Up, 4 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
15
75 minutes Easy Long Run
16 Mar
Mon
16
Tue
17
Wed
18
Thu
19
Fri
20
Sat
21
Sun
22
23 Mar
Mon
23
Tue
24
Wed
25
Thu
26
Fri
27
Sat
28
Sun
29
30 Mar
Mon
30
20 - 30 minutes Conditioning Work
Tue
31
45 minutes Easy Run
Wed
01
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
Thu
02
30 minutes Recovery Run
Fri
03
Rest Day
Sat
04
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
05
90 minutes Easy Long Run
06 Apr
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
Rest Day
Wed
08
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
40 minutes Recovery Run
Fri
10
Rest Day
Sat
11
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
12
90 minutes Easy Long Run
13 Apr
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
45 minutes Easy Run
Fri
17
Rest Day
Sat
18
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
19
60 minutes Easy Run
20 Apr
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
45 minutes Easy Run
Fri
24
Rest Day
Sat
25
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
26
60 minutes Easy Run
27 Apr
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
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
29
Rest Day
Thu
30
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
01
Rest Day
Sat
02
40 minutes Steady Undulating Run
Sun
03
80 minutes Easy Long Run
04 May
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
06
Rest Day
Thu
07
40 minutes Easy Run
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 2 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
10
60 minutes Easy Run
11 May
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
13
30 minutes Recovery Run
Thu
14
45 minutes Easy Run
Fri
15
Rest Day
Sat
16
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
Sun
17
90 minutes Easy Long Run