📊 All Training - Pete Holt

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2026 2025 2024 2023

53 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
Rest Day
Thu
02
30 minutes Easy Run
Fri
03
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
04
Rest Day
Sun
05
60 minutes Easy Run
06 Jan
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
Rest Day
Thu
09
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
10
Rest Day
Sat
11
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
12
60 minutes Easy Run
13 Jan
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
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
15
Rest Day
Thu
16
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
17
Rest Day
Sat
18
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
19
60 minutes Easy Run
20 Jan
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain 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
90 minutes Easy Long Run
27 Jan
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
29
Rest Day
Thu
30
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
31
20 minutes Easy Run + Strides
Sat
01
Trail Half
Sun
02
Rest Day
03 Feb
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
45 minutes Easy Run
Wed
05
Rest Day
Thu
06
60 minutes Easy Run
Fri
07
Rest Day
Sat
08
Parkarun
Sun
09
60 minutes Easy Run
10 Feb
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
40 minutes Easy Run
Thu
13
Rest Day
Fri
14
20 - 30 minutes Conditioning Work
Sat
15
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
16
60 minutes Easy Run
17 Feb
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
45 minutes Easy Run
Wed
19
Rest Day
Thu
20
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
23
90 minutes Easy Long Run
24 Feb
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
26
50 minutes Easy Run
Thu
27
30 minutes Recovery Run
Fri
28
Rest Day
Sat
01
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
02
100 minutes Easy Long Run
03 Mar
Mon
03
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
04
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
05
50 minutes Easy Run
Thu
06
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Sun
09
100 minutes Easy Long Run
10 Mar
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
40 minutes Easy Run
Thu
13
Rest Day
Fri
14
45 minutes Easy Run
Sat
15
55 minutes Steady Undulating Run, include 1,2,3,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
16
90 minutes Easy Long Run
17 Mar
Mon
17
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
18
10 minutes Warm Up, 15 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
21
30 minutes Recovery Run
Sat
22
10 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Sun
23
100 minutes Easy Long Run
24 Mar
Mon
24
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
25
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
26
Rest Day
Thu
27
45 minutes Easy Run
Fri
28
Rest Day
Sat
29
60 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
30
90 minutes Easy Long Run
31 Mar
Mon
31
20 - 30 minutes Conditioning Work
Tue
01
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
30 minutes Recovery Run
Thu
03
Rest Day
Fri
04
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
05
60 minutes Easy Run
Sun
06
120 minutes Easy Long Run
07 Apr
Mon
07
Japan - if you are running let me know
Tue
08
Japan - if you are running let me know
Wed
09
Japan - if you are running let me know
Thu
10
Japan - if you are running let me know
Fri
11
Japan - if you are running let me know
Sat
12
Japan - if you are running let me know
Sun
13
Japan - if you are running let me know
14 Apr
Mon
14
Japan Trip
Tue
15
Japan Trip
Wed
16
Japan Trip
Thu
17
Japan Trip
Fri
18
Japan Trip
Sat
19
Japan Trip
Sun
20
Japan Trip
21 Apr
Mon
21
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
22
45 minutes Easy Run
Wed
23
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
26
Rest Day
Sun
27
60 minutes Easy Run
28 Apr
Mon
28
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
29
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
30
45 minutes Easy Run
Thu
01
Rest Day
Fri
02
10 minutes Warm Up, 7 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
03
30 minutes Recovery Run
Sun
04
60 minutes Easy Run
05 May
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
45 minutes Easy Run
Thu
08
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 6 x 3 minutes with a 60 second recovery, 10 minutes Cool Down - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)
Sun
11
60 minutes Easy Run
12 May
Mon
12
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
13
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
14
Rest Day
Thu
15
5km Race
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
18
60 minutes Easy Run
19 May
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 75 second recovery, 10 minutes Cool Down
Wed
21
45 minutes Easy Run
Thu
22
Rest Day
Fri
23
10 minutes Warm Up, 3 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
24
30 minutes Recovery Run
Sun
25
75 minutes Easy Long Run
26 May
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
Rest Day
Thu
29
10 minutes Warm Up, 20 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
30
Rest Day
Sat
31
60 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
01
90 minutes Easy Long Run
02 Jun
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Warm Up, 4 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
04
30 minutes Recovery Run
Thu
05
45 minutes Easy Run
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
08
75 minutes Easy Long Run
09 Jun
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
45 minutes Easy Run
Wed
11
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
12
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
Fri
13
Rest Day
Sat
14
30 minutes Recovery Run
Sun
15
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
16 Jun
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
10 minutes Warm Up, 4 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
40 minutes Easy Run
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 3 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
21
45 minutes Easy Run
Sun
22
75 minutes Easy Long Run
23 Jun
Mon
23
30 minutes Recovery Run // 20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 2 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 m
Wed
25
40 minutes Easy Run
Thu
26
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 2 x 14 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sun
29
75 minutes Easy Long Run
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
10 minutes Warm Up, 3 x 4 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down m
Wed
02
40 minutes Easy Run
Thu
03
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)
Fri
04
Rest Day
Sat
05
60 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
06
90 minutes Easy Long Run
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
09
40 minutes Easy Run
Thu
10
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
13
105 minutes Easy / Steady Long Run
14 Jul
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
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
16
30 minutes Recovery Run
Thu
17
60 minutes Easy Run
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
20
120 minutes Easy / Steady Long Run
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
45 minutes Easy Run
Fri
25
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sat
26
Rest Day
Sun
27
90 minutes Easy Long Run
28 Jul
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
Progression Run - 15 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 5 minutes Cool Down
Wed
30
30 minutes Recovery Run
Thu
31
60 minutes Easy Run
Fri
01
Rest Day
Sat
02
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
03
135 minutes Easy / Steady Long Run
04 Aug
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
06
30 minutes Recovery Run
Thu
07
60 minutes Easy Run
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
10
150 minutes Easy / Steady Long Run
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
Rest Day
Wed
13
10 minutes Warm Up, 20 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Thu
14
30 minutes Recovery Run
Fri
15
Rest Day
Sat
16
60 minutes Easy Run
Sun
17
90 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
18 Aug
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
20
60 minutes Easy Run
Thu
21
Rest Day
Fri
22
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
23
45 minutes Easy Run
Sun
24
150 minutes Easy / Steady Long Run
25 Aug
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
30 minutes Recovery Run
Wed
27
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
28
Rest Day
Fri
29
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
30
45 minutes Easy Run
Sun
31
165 minutes Easy / Steady Long Run
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
03
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
10 minutes Warm Up, 2 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
Sat
06
60 minutes Easy Run
Sun
07
180 minutes Easy / Steady Long Run
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
50 minutes Easy Run
Wed
10
10 minutes Warm Up, 4 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with a 1 minutes Steady Jog Recovery, 2 minutes Rest, 10 x 1 min on (90%) with a 1 min Easy Jog Recovery, 10 minutes Cool Down
Sat
13
45 minutes Easy Run
Sun
14
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
15 Sep
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
50 minutes Easy Run
Wed
17
10 minutes Warm Up, 20, 15, 10, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
18
Rest Day
Fri
19
10 minutes Warm Up, 3 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
Sat
20
60 minutes Easy Run
Sun
21
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
22 Sep
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
24
45 minutes Easy Run
Thu
25
Rest Day
Fri
26
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)
Sat
27
Rest Day
Sun
28
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
29 Sep
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
30 minutes Recovery Run
Thu
02
Rest Day
Fri
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
Sat
04
30 minutes Recovery Run
Sun
05
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
30 minutes Recovery Run
Thu
09
Rest Day
Fri
10
10 minutes Warm Up, 2 x 4 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
11
Rest Day
Sun
12
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
13 Oct
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
17
Rest Day
Sat
18
20 minutes Easy Run + Strides
Sun
19
Amsterdam Marathon
20 Oct
Mon
20
Rest Day
Tue
21
Rest Day
Wed
22
Rest Day
Thu
23
Rest Day
Fri
24
Rest Day
Sat
25
Rest Day
Sun
26
Rest Day
27 Oct
Mon
27
Rest Day
Tue
28
Stretch and Foam Roll
Wed
29
Rest Day
Thu
30
Stretch and Foam Roll
Fri
31
30 minutes Brisk Walk
Sat
01
20 minutes VERY easy Run
Sun
02
Rest Day
03 Nov
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
30 minutes Easy Run
Wed
05
Rest Day
Thu
06
35 minutes Easy Run
Fri
07
Rest Day
Sat
08
30 minutes Easy Run
Sun
09
60 minutes Brisk Walk
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
40 minutes Easy Run
Wed
12
30 minutes Recovery Run
Thu
13
Rest Day
Fri
14
Rest Day
Sat
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
16
60 minutes Brisk Walk
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
35 minutes Easy Run
Wed
19
Rest Day
Thu
20
45 minutes Easy Run
Fri
21
Rest Day
Sat
22
30 minutes Recovery Run
Sun
23
45 minutes Easy Run
24 Nov
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
26
30 minutes Recovery Run
Thu
27
Rest Day
Fri
28
10 minutes Warm Up, 10 minutes at Threshold, 10 minutes Cool Down
Sat
29
Rest Day
Sun
30
60 minutes Easy Run
01 Dec
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
03
Rest Day
Thu
04
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
05
Rest Day
Sat
06
30 minutes Recovery Run
Sun
07
60 minutes Easy Run
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
30 minutes Recovery Run
Thu
11
Rest Day
Fri
12
35 minutes Easy Run
Sat
13
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
14
75 minutes Easy Long Run
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
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
17
Rest Day
Thu
18
45 minutes Easy Run
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
21
60 minutes Easy Run
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down - done on undulating terrain
Wed
24
Rest Day
Thu
25
30 minutes Recovery Run - Happy Christmas.
Fri
26
Rest Day
Sat
27
45 minutes Steady Undulating Run
Sun
28
60 minutes Easy Run
29 Dec
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down - done on undulating terrain
Wed
31
40 minutes Easy Run
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest