📊 All Training - Sarah Dand

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2026 2025

32 weeks in 2025

19 May
Mon
19
Rest
Tue
20
Rest
Wed
21
30 minutes Brisk Walk
Thu
22
20 - 30 minutes Conditioning Work
Fri
23
Rest Day
Sat
24
20 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Sun
25
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
26 May
Mon
26
Rest Day
Tue
27
20 - 30 minutes Conditioning Work
Wed
28
30 minutes Brisk Walk
Thu
29
25 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
30
Rest Day
Sat
31
20 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Sun
01
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
02 Jun
Mon
02
Rest Day
Tue
03
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
04
30 minutes Brisk Walk
Thu
05
20 - 30 minutes Conditioning Work
Fri
06
Rest Day
Sat
07
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 2 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Sun
08
30 minutes Easy : Split - 9 minutes running, 1 minute walking
09 Jun
Mon
09
Rest Day
Tue
10
25 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Wed
11
30 minutes Brisk Walk
Thu
12
20 - 30 minutes Conditioning Work
Fri
13
Rest Day
Sat
14
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Sun
15
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
16 Jun
Mon
16
Rest Day
Tue
17
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
18
30 minutes Brisk Walk
Thu
19
20 - 30 minutes Conditioning Work
Fri
20
Rest Day
Sat
21
20 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Sun
22
40 minutes Easy Run: Split - 9 minutes running, 1 minute walking
23 Jun
Mon
23
Rest Day
Tue
24
20 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Wed
25
40 minutes Brisk Walk
Thu
26
20 - 30 minutes Conditioning Work
Fri
27
Rest Day
Sat
28
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Sun
29
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
02
30 minutes Brisk Walk
Thu
03
20 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
04
Rest Day
Sat
05
10 Minutes Warm Up, 3 x 3 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
06
40 minutes Easy Run: Split - 9 minutes running, 1 minute walking
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
20 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Wed
09
40 minutes Brisk Walk
Thu
10
25 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
11
Rest Day
Sat
12
10 Minutes Warm Up, 4 x 3 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
13
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
14 Jul
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
10 minutes Warm Up, 3 x (4 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
16
40 minutes Brisk Walk
Thu
17
20 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
18
Rest Day
Sat
19
10 Minutes Warm Up, 4 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Sun
20
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
23
Rest Day
Thu
24
60 minutes Brisk Walk
Fri
25
Rest Day
Sat
26
10 Minutes Warm Up, 4 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
27
45 minutes Easy Run: Split - 4 minutes running, 1 minute walking
28 Jul
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
Rest Day
Wed
30
40 minutes Brisk Walk
Thu
31
30 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
01
Rest Day
Sat
02
10 minutes Warm Up, 8 minutes at Threshold ( 2 minutes Walk Recovery) 10 minutes Cool Down
Sun
03
40 minutes Easy Run: Split - 9 minutes running, 1 minute walking
04 Aug
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
10 Minutes Warm Up, 3 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Wed
06
Rest Day
Thu
07
20 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
08
Rest Day
Sat
09
10 Minutes Warm Up, 3 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Sun
10
50 minutes Easy Run: Split - 4 minutes running, 1 minute walking
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
10 minutes Warm Up, 4 x (4 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
13
40 minutes Brisk Walk
Thu
14
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
17
50 minutes Easy Run: Split - 4 minutes running, 1 minute walking
18 Aug
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
10 Minutes Warm Up, 3 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Wed
20
40 minutes Brisk Walk
Thu
21
20 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
22
Rest Day
Sat
23
20 - 30 minutes Conditioning Work
Sun
24
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
25 Aug
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
10 Minutes Warm Up, 3 x 5 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
27
20 minutes Recovery Run: Split - 4 minutes running, 1 minute walking
Thu
28
35 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
29
Rest Day
Sat
30
30 minutes Easy Long Run: Split - 8 minutes running, 2 minute walking
Sun
31
50 minutes Easy Run: Split - 4 minutes running, 1 minute walking
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 Minutes Warm Up, 4 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Wed
03
40 minutes Brisk Walk
Thu
04
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 8 minutes at Threshold ( 2 minutes Walk Recovery) 10 minutes Cool Down
Sun
07
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Wed
10
40 minutes Brisk Walk
Thu
11
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
14
50 minutes Easy Run: Split - 4 minutes running, 1 minute walking
15 Sep
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
10 Minutes Warm Up, 4 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Wed
17
Rest Day
Thu
18
40 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
19
Rest Day
Sat
20
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
21
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
22 Sep
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 Minutes Warm Up, 4 x 5 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
24
40 minutes Brisk Walk
Thu
25
35 minutes Easy Run: Split - 3 minutes running, 2 minute walking
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
28
60 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
29 Sep
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 4 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
01
Rest Day
Thu
02
45 minutes Brisk Walk
Fri
03
Rest Day
Sat
04
30 minutes Recovery Run
Sun
05
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
30 minutes Easy Run
Wed
08
40 minutes Brisk Walk
Thu
09
Rest Day
Fri
10
Rest Day
Sat
11
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sun
12
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
13 Oct
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 4 x (3 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
45 minutes Brisk Walk
Fri
17
Rest Day
Sat
18
30 minutes Recovery Run
Sun
19
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
20 Oct
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
35 minutes Easy Run
Wed
22
40 minutes Brisk Walk
Thu
23
Rest Day
Fri
24
Rest Day
Sat
25
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
26
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
27 Oct
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
10 Minutes Warm Up, 4 x 5 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
29
Rest Day
Thu
30
45 minutes Brisk Walk
Fri
31
Rest Day
Sat
01
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Sun
02
70 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
03 Nov
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Wed
05
Rest Day
Thu
06
30 minutes Recovery Run
Fri
07
Rest Day
Sat
08
10 minutes Warm Up, 8 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
09
70 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
35 minutes Easy Run
Fri
14
Rest Day
Sat
15
10 Minutes Warm Up, 4 x 6 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
16
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
10 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
40 minutes Easy Run
Fri
21
Rest Day
Sat
22
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
23
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
24 Nov
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
10 minutes Warm Up, 2 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
Rest Day
Thu
27
45 minutes Brisk Walk
Fri
28
Rest Day
Sat
29
10km Long Run - we can do this Sunday but I thought you might like to get it done!
Sun
30
Rest Day
01 Dec
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Wed
03
Rest Day
Thu
04
45 minutes Brisk Walk
Fri
05
Rest Day
Sat
06
Rest Day
Sun
07
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
30 minutes Easy Run
Wed
10
Rest Day
Thu
11
45 minutes Brisk Walk
Fri
12
Rest Day
Sat
13
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
14
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Wed
17
Rest Day
Thu
18
10 Minutes Warm Up, 6 x 4 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Fri
19
Rest Day
Sat
20
30 minutes Easy Run
Sun
21
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
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
24
Rest Day
Thu
25
30 minutes Easy Run - Happy Christmas
Fri
26
Rest Day
Sat
27
40 minutes Easy Run
Sun
28
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking