📊 All Training - Sarah Dand

← Back
2026 2025

16 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
30 minutes Easy Run
Fri
02
Rest Day
Sat
03
10 minutes Warm Up, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
04
60 minutes Easy Long Run: Split - 9 minutes running, 1 minutes walking
05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
07
Rest Day
Thu
08
45 minutes Brisk Walk
Fri
09
Rest Day
Sat
10
10 Minutes Warm Up, 5 x 5 Minutes At Threshold Effort With A 90 Second Recovery, 10 Minutes Cool Down
Sun
11
80 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Wed
14
Rest Day
Thu
15
20 minutes Easy Run
Fri
16
Rest Day
Sat
17
35 minutes Easy Run
Sun
18
100 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 Minutes Warm Up, 5 x 3 Minutes At Threshold Effort With A 60 Second Recovery, 10 Minutes Cool Down
Wed
21
Rest Day
Thu
22
45 minutes Brisk Walk
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
25
60 minutes Easy Run
26 Jan
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
28
Easy 5km Run
Thu
29
45 minutes Brisk Walk
Fri
30
Rest Day
Sat
31
75 minutes Easy Long Run
Sun
01
Rest Day
02 Feb
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
30 minutes Easy Run
Wed
04
Easy 5km Run
Thu
05
Rest Day
Fri
06
45 minutes Brisk Walk
Sat
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
08
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
09 Feb
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Wed
11
Easy 5km Run
Thu
12
Rest Day
Fri
13
45 minutes Brisk Walk
Sat
14
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
15
75 minutes Easy Long Run
16 Feb
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
30 minutes Easy Run
Wed
18
Easy 5km Run
Thu
19
Rest Day
Fri
20
45 minutes Brisk Walk
Sat
21
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
22
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
23 Feb
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 6 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
25
Easy 5km Run
Thu
26
Rest Day
Fri
27
45 minutes Brisk Walk
Sat
28
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
Sun
01
75 minutes Easy Long Run
02 Mar
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
04
Easy 5km Run
Thu
05
Rest Day
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
08
85 minutes Easy Long Run
09 Mar
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 8 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
11
Easy 5km Run
Thu
12
Rest Day
Fri
13
45 minutes Brisk Walk
Sat
14
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
15
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
16 Mar
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Rest Day
Wed
18
Easy 5km Run
Thu
19
Rest Day
Fri
20
45 minutes Brisk Walk
Sat
21
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
22
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking
23 Mar
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
25
Easy 5km Run
Thu
26
Rest Day
Fri
27
45 minutes Brisk Walk
Sat
28
10 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sun
29
75 minutes Easy Long Run
30 Mar
Mon
30
20 - 30 minutes Conditioning Work
Tue
31
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes Cool Down
Wed
01
Easy 5km Run
Thu
02
45 minutes Brisk Walk
Fri
03
Rest Day
Sat
04
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Sun
05
75 minutes Easy Long Run
06 Apr
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
5 minutes Warm Up, 5 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 5 minutes Cool Down
Wed
08
Easy 5km Run
Thu
09
45 minutes Brisk Walk
Fri
10
Rest Day
Sat
11
10 minutes Warm Up, 8, 4, 2, 2 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sun
12
60 minutes Easy Run
13 Apr
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
35 minutes Easy Run
Wed
15
Easy 5km Run
Thu
16
Rest Day
Fri
17
45 minutes Brisk Walk
Sat
18
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
19
120 minutes Easy Long Run: Split - 8 minutes running, 2 minutes walking