📊 All Training - Rachel Parnell

← Back
2026 2025 2024

35 weeks in 2024

06 May
Mon
06
Lower Body Conditionong
Tue
07
Run Day
Wed
08
Rest Day (Teaching)
Thu
09
Rest
Fri
10
Easier Day
Sat
11
Rest
Sun
12
Rest Day /Dance Class
13 May
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
5 minutes Brisk Walk - 20 minutes Easy Run - 5 minutes Brisk Walk
Wed
15
Rest Day
Thu
16
25 minutes Recovery Run
Fri
17
Rest Day
Sat
18
35 minutes Easy Run
Sun
19
Dance Class / Rest
20 May
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
30 minutes Easy Run
Wed
22
Rest Day
Thu
23
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Fri
24
Rest Day
Sat
25
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Sun
26
Dance Class / Rest
27 May
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
40 minutes Easy Run
Wed
29
Rest Day
Thu
30
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
31
Rest Day
Sat
01
10 minutes Warm Up, 10 x 30 seconds on (90%+ effort) with 30 seconds Easy Jog Recovery, 10 minutes Cool Down
Sun
02
Dance Class / Rest
03 Jun
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
05
Rest Day
Thu
06
45 minutes Easy Run
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
09
Dance Class / Rest
10 Jun
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 10 x 45 seconds on (90%+ effort) with 15 seconds Easy Jog Recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
60 minutes Easy Run
Fri
14
Rest Day
Sat
15
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sun
16
Dance Class / Rest
17 Jun
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
10 minutes Warm Up, 9 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
21
Holiday - Travel Day
Sat
22
45 minutes Easy Run
Sun
23
Rest Day
24 Jun
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
Rest Day
Thu
27
10 minutes Warm Up, 14 x 30 seconds on (90%+ effort) with 30 seconds Easy Jog Recovery, 10 minutes Cool Down
Fri
28
Rest Day
Sat
29
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
30
Rest Day
01 Jul
Mon
01
Holiday - Travel Day
Tue
02
40 minutes Easy Run
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
10 minutes Warm Up, 6 x 3 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
Sun
07
Rest Day
08 Jul
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Easy, 10 minutes Threshold, 10 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
ASICS 10k
15 Jul
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Rest Day
Wed
17
30 minutes Recovery Run
Thu
18
Rest Day
Fri
19
Rest Day
Sat
20
45 minutes Easy Run
Sun
21
Rest Day
22 Jul
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
24
Rest Day
Thu
25
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
26
Rest Day
Sat
27
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
28
Rest Day
29 Jul
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
31
Rest Day
Thu
01
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
02
Rest Day
Sat
03
60 minutes Easy Run
Sun
04
Rest Day
05 Aug
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
Rest Day
Thu
08
45 minutes Easy Run
Fri
09
Holiday - Travel Day
Sat
10
Rest Day
Sun
11
Rest Day
12 Aug
Mon
12
Holiday - Travel Day
Tue
13
30 minutes Recovery Run
Wed
14
Rest Day
Thu
15
35 minutes Easy Run
Fri
16
Rest Day
Sat
17
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
18
Rest Day
19 Aug
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
21
Rest Day
Thu
22
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
23
Rest Day
Sat
24
60 minutes Easy Long Run
Sun
25
Rest Day
26 Aug
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 5 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, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
30
Rest Day
Sat
31
75 minutes Easy Long Run
Sun
01
Rest Day
02 Sep
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
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
04
Rest Day
Thu
05
10 minutes Warm Up, 4 x 3 minutes at 10km effort(90%) with a 90 second recovery, 10 minutes Cool Down
Fri
06
Rest Day
Sat
07
105 minutes Easy Long Run
Sun
08
Rest Day
09 Sep
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
11
Rest Day
Thu
12
10 minutes Warm Up, 6 x 3 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
13
Rest Day
Sat
14
120 minutes Long Run - Pick up last 30 minutes to Half Marathon Pace
Sun
15
Rest Day
16 Sep
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
Rest Day
Thu
19
30 minutes Easy Run
Fri
20
Rest Day
Sat
21
20 minutes Easy Run + Strides
Sun
22
Vitality 10km
23 Sep
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
40 minutes Easy Run
Wed
25
Rest Day
Thu
26
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
Sun
29
Rest Day
30 Sep
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
02
Rest Day
Thu
03
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
04
Rest Day
Sat
05
20 minutes Easy Run + Strides
Sun
06
Kingstong Half Marathon
07 Oct
Mon
07
Rest Day
Tue
08
20 - 30 minutes Conditioning Work
Wed
09
Rest Day
Thu
10
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
11
Rest Day
Sat
12
30 minutes Easy Run
Sun
13
Regents Park 10km
14 Oct
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
Rest Day
Wed
16
Rest Day
Thu
17
30 minutes Easy Run
Fri
18
Rest Day
Sat
19
45 minutes Easy Run
Sun
20
Rest Day
21 Oct
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Fri
25
Rest Day
Sat
26
90 minutes Easy Long Run
Sun
27
Rest Day
28 Oct
Mon
28
30 minutes Easy Run
Tue
29
Cross Train: 5 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Wed
30
Rest Day
Thu
31
30 minutes Easy Run
Fri
01
Rest Day
Sat
02
60 minutes Easy Cross Training - include 1,2,3,4,3,2,1 minutes at 90% with a 60 second recovery in the middle
Sun
03
Rest Day
04 Nov
Mon
04
30 minutes Easy Run
Tue
05
Cross Train: 5 minutes Warm Up, 2 x (4,3,2,1) minutes at Threshold effort with a 60 second recovery between reps, 5 minutes Cool Down
Wed
06
Rest Day
Thu
07
45 minutes Easy Run
Fri
08
30 minutes Easy Cross Training
Sat
09
60 minutes Cross Training: 20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
10
Rest Day
11 Nov
Mon
11
30 minutes Easy Run
Tue
12
Cross Train: 5 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Wed
13
Rest Day
Thu
14
40 minutes Easy Cross Training
Fri
15
Rest Day
Sat
16
45 minutes Easy Run
Sun
17
Rest Day
18 Nov
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
10 minutes Warm Up,4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
20
Rest Day
Thu
21
40 minutes Easy Cross Training
Fri
22
Rest Day
Sat
23
60 minutes Easy Run
Sun
24
Rest Day
25 Nov
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
10 minutes Warm Up, 8 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
27
Rest Day
Thu
28
Rest Day
Fri
29
Rest Day
Sat
30
Rest Day
Sun
01
Rest Day
02 Dec
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
04
Rest Day
Thu
05
Rest Day
Fri
06
30 minutes Steady Undulating Run
Sat
07
75 minutes Easy Long Run
Sun
08
Rest Day
09 Dec
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
11
Rest Day
Thu
12
Rest Day
Fri
13
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sat
14
75 minutes Easy Long Run
Sun
15
Rest Day
16 Dec
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Progression Run - 10 minutes Easy, 10 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Wed
18
30 minutes Easy Run
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sat
21
90 minutes Easy Long Run
Sun
22
Rest Day
23 Dec
Mon
23
30 minutes Easy Run
Tue
24
Rest Day
Wed
25
10 minutes Easy, 10 minutes Steady, 10 minutes Easy — Happy Christmas
Thu
26
Rest Day
Fri
27
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sat
28
75 minutes Easy Long Run
Sun
29
Rest Day
30 Dec
Mon
30
20 - 30 minutes Conditioning Work
Tue
31
10 minutes Warm Up, 7 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest