📊 All Training - Rachel Parnell

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2026 2025 2024

53 weeks in 2025

30 Dec
Mon
30
Rest
Tue
31
Rest
Wed
01
Rest Day
Thu
02
Rest Day
Fri
03
35 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sat
04
60 minutes Easy Run
Sun
05
Rest Day
06 Jan
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
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
08
Rest Day
Thu
09
Rest Day
Fri
10
30 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sat
11
75 minutes Easy Long Run
Sun
12
Rest Day
13 Jan
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
15
30 minutes Easy Run
Thu
16
Rest Day
Fri
17
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
18
90 minutes Easy Long Run
Sun
19
Rest Day
20 Jan
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
Rest Day
Fri
24
35 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sat
25
105 minutes Easy / Steady Long Run
Sun
26
Rest Day
27 Jan
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
29
30 minutes Easy Run
Thu
30
Rest Day
Fri
31
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
01
90 minutes Easy Long Run
Sun
02
Rest Day
03 Feb
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
05
30 minutes Easy Run
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
120 minutes Easy / Steady Long Run
Sun
09
Rest Day
10 Feb
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
12
Rest Day
Thu
13
Rest Day
Fri
14
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
15
Rest Day
Sun
16
Hampton Court Half
17 Feb
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Rest Day
Wed
19
Rest Day
Thu
20
Rest Day
Fri
21
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
22
135 minutes Easy Long Run
Sun
23
Rest Day
24 Feb
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
30 minutes Easy Run
Thu
27
Rest Day
Fri
28
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
01
150 minutes Easy / Steady Long Run
Sun
02
Rest Day
03 Mar
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
05
30 minutes Easy Run
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
165 minutes Easy / Steady Long Run
Sun
09
Rest Day
10 Mar
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
60 minutes Easy Run
Fri
14
Weekend Away
Sat
15
Weekend Away
Sun
16
Weekend Away
17 Mar
Mon
17
Weekend Away
Tue
18
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
10 minutes Warm Up,4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
21
Rest Day
Sat
22
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
Sun
23
Rest Day
24 Mar
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
30 minutes Easy
Thu
27
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
28
Rest Day
Sat
29
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
Sun
30
Rest Day
31 Mar
Mon
31
20 - 30 minutes Conditioning Work
Tue
01
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
Rest Day
Thu
03
Rest Day
Fri
04
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
05
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Sun
06
Rest Day
07 Apr
Mon
07
Rest Day
Tue
08
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
09
Rest Day
Thu
10
Rest Day
Fri
11
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
12
Rest Day
Sun
13
Paris Marathon
14 Apr
Mon
14
Rest Day
Tue
15
Stretch and Foam Roll
Wed
16
Rest Day
Thu
17
Stretch and Foam Roll
Fri
18
45 minutes Brisk Walk
Sat
19
Stretch and Foam Roll
Sun
20
Rest Day
21 Apr
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
Stretch and Foam Roll
Wed
23
45 minutes Brisk Walk
Thu
24
Stretch and Foam Roll
Fri
25
45 minutes Brisk Walk
Sat
26
20 minutes VERY EASY Run
Sun
27
Rest Day
28 Apr
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
25 minutes Recovery Run
Wed
30
Rest Day
Thu
01
Rest Day
Fri
02
Rest Day
Sat
03
35 minutes Easy Run
Sun
04
Rest Day
05 May
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
30 minutes Easy Run
Wed
07
Rest Day
Thu
08
8 minutes Easy, 8 minutes Steady, 8 minutes Easy
Fri
09
Rest Day
Sat
10
40 minutes Easy Run
Sun
11
Hampton Court 10km
12 May
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
40 minutes Easy Run
Wed
14
Rest Day
Thu
15
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
16
Rest Day
Sat
17
50 minutes Easy Run
Sun
18
Rest Day
19 May
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 minutes Warm Up, 10 x 30 seconds on (90%+ effort) with 30 seconds Easy Jog Recovery, 10 minutes Cool Down
Wed
21
Rest Day
Thu
22
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Fri
23
Rest Day
Sat
24
60 minutes Easy Run
Sun
25
Rest Day
26 May
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
Rest Day
Thu
29
45 minutes Easy Run
Fri
30
Rest Day
Sat
31
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
01
Rest Day
02 Jun
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Warm Up, 10 x 45 seconds on (90%+ effort) with 15 seconds Easy Jog Recovery, 10 minutes Cool Down
Wed
04
Rest Day
Thu
05
60 minutes Easy Run
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sun
08
Rest Day
09 Jun
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
11
Rest Day
Thu
12
45 minutes Easy Run
Fri
13
Rest Day
Sat
14
75 minutes Easy Long Run
Sun
15
Rest Day
16 Jun
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
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
18
Rest Day
Thu
19
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
20
Rest Day
Sat
21
Parkrun
Sun
22
30 minutes Recovery Run
23 Jun
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
Rest Day
Thu
26
60 minutes Easy Run
Fri
27
Rest Day
Sat
28
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)
Sun
29
30 minutes Recovery Run
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
Rest Day
Thu
03
55 minutes Easy Run
Fri
04
Rest Day
Sat
05
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
06
30 minutes Recovery Run
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
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
Rest Day
Sun
13
London 10km
14 Jul
Mon
14
Rest Day
Tue
15
20 - 30 minutes Conditioning Work
Wed
16
Rest Day
Thu
17
30 minutes Easy Run
Fri
18
Rest Day
Sat
19
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
20
40 minutes Easy Run
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
Rest Day
Thu
24
60 minutes Easy Run
Fri
25
Rest Day
Sat
26
45 minutes Steady Undulating Run
Sun
27
30 minutes Recovery Run
28 Jul
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
Rest Day
Thu
31
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Fri
01
Rest Day
Sat
02
75 minutes Easy Long Run
Sun
03
30 minutes Recovery Run
04 Aug
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
10 Minutes Warm Up, 10, 6, 3, 3 Minutes At Threshold With A 2 Minute Recovery, 10 Minutes Cool Down -
Wed
06
Rest Day
Thu
07
60 minutes Easy Run
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
10
30 minutes Recovery Run
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
13
Rest Day
Thu
14
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Fri
15
Rest Day
Sat
16
Rest Day
Sun
17
Rest Day
18 Aug
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
40 minutes Easy Run
Wed
20
Rest Day
Thu
21
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Fri
22
Rest Day
Sat
23
90 minutes Easy Long Run
Sun
24
30 minutes Recovery Run
25 Aug
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
27
Rest Day
Thu
28
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
29
Rest Day
Sat
30
90 minutes Easy Long Run
Sun
31
30 minutes Recovery Run
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
03
Rest Day
Thu
04
Rest
Fri
05
Rest Day
Sat
06
120 minutes Easy / Steady Long Run
Sun
07
30 minutes Recovery Run
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
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
12
Rest Day
Sat
13
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Sun
14
Rest Day
15 Sep
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
10 minutes Warm Up, 8 minutes at Threshold Effort, 2 minutes Recovery, 4 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Wed
17
Rest Day
Thu
18
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
19
Rest Day
Sat
20
20 minutes Easy Run + Strides
Sun
21
Vitality 10km
22 Sep
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
Rest Day
Wed
24
60 minutes Easy Run
Thu
25
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
26
Rest Day
Sat
27
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
Sun
28
30 minutes Recovery Run
29 Sep
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
Rest Day
Wed
01
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
02
Rest Day
Fri
03
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
04
Rest Day
Sun
05
Kingston Half
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
30 minutes Recovery Run
Wed
08
Rest Day
Thu
09
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
10
Rest Day
Sat
11
120 minutes Easy Long Run
Sun
12
Rest Day
13 Oct
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
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
17
Rest Day
Sat
18
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
Sun
19
Rest Day
20 Oct
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 90 second recovery, 120 minutes Cool Down
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
Rest Day
Sun
26
Venice Half
27 Oct
Mon
27
Rest Day
Tue
28
Rest Day
Wed
29
Rest Day
Thu
30
Rest Day
Fri
31
Rest Day
Sat
01
Rest Day
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
30 minutes Recovery Run
Fri
07
Rest Day
Sat
08
45 minutes Brisk Walk
Sun
09
Rest Day
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
35 minutes Easy Run
Wed
12
Rest Day
Thu
13
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
14
Rest Day
Sat
15
60 minutes Brisk Walk
Sun
16
Rest Day
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
45 minutes Easy Run
Wed
19
Rest Day
Thu
20
30 minutes Easy Run
Fri
21
Rest Day
Sat
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
23
Rest Day
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
Rest Day
Thu
27
35 minutes Easy Run
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 12 x 30 seconds on (90%+ effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
30
Rest Day
01 Dec
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 minutes Warm Up, 3 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
03
Rest Day
Thu
04
45 minutes Easy Run
Fri
05
Rest Day
Sat
06
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
07
Rest Day
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
Rest Day
Thu
11
45 minutes Easy Run
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 6 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
14
Rest Day
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
40 minutes Easy Run
Wed
17
Rest Day
Thu
18
60 minutes Easy Run
Fri
19
Rest Day
Sat
20
10km Time Trial
Sun
21
Rest Day
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
45 minutes Easy Run
Wed
24
Rest Day
Thu
25
Happy Christmas - 30 minutes Recovery Run
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
Sun
28
Rest Day
29 Dec
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 3 x 6 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
31
Rest Day
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest