📊 All Training - Rachel Parnell

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2026 2025 2024

21 weeks in 2026

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