📊 All Training - Andrew Flett

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2025

32 weeks in 2025

31 Mar
Mon
31
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Tue
01
15 minutes Easy Cross Training - Rower
Wed
02
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
03
Rest Day
Fri
04
30 minutes Recovery Run
Sat
05
75 minutes Easy Long Run
Sun
06
Rest Day
07 Apr
Mon
07
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
08
Rest Day
Wed
09
40 minutes Easy Run
Thu
10
Rest Day
Fri
11
20 minutes Easy Cross Training - Rower
Sat
12
60 minutes Easy Run
Sun
13
30 minutes Easy Cycle
14 Apr
Mon
14
10 minutes Warm Up, 7 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
15
15 minutes Easy Cross Training - Rower
Wed
16
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
17
Rest Day
Fri
18
30 minutes Recovery Run
Sat
19
75 minutes Easy Long Run
Sun
20
15 minutes Easy Cross Training - Rower
21 Apr
Mon
21
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
22
Rest Day
Wed
23
40 minutes Easy Run
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 12 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
26
85 minutes Easy Long Run
Sun
27
30 minutes Easy Cycle
28 Apr
Mon
28
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Tue
29
Rest Day
Wed
30
45 minutes Easy Run
Thu
01
Rest Day
Fri
02
10 minutes Warm Up, 6 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
03
75 minutes Easy Long Run
Sun
04
40 minutes Easy Cycle
05 May
Mon
05
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Tue
06
15 minutes Easy Cross Training - Rower
Wed
07
30 minutes Easy Cycle
Thu
08
Rest Day
Fri
09
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
Sat
10
90 minutes Easy Long Run
Sun
11
Rest Day
12 May
Mon
12
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
13
30 minutes Recovery Run
Wed
14
20 minutes Easy Cross Training - Rower
Thu
15
Rest Day
Fri
16
30 minutes Easy Cycle
Sat
17
90 minutes Easy Long Run
Sun
18
Rest Day
19 May
Mon
19
50 minutes Easy Run
Tue
20
Rest Day
Wed
21
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Thu
22
Rest Day
Fri
23
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
24
Parkrun
Sun
25
Rest Day
26 May
Mon
26
Rest
Tue
27
Rest
Wed
28
Rest
Thu
29
Rest
Fri
30
Rest
Sat
31
Rest
Sun
01
Rest
02 Jun
Mon
02
Rest
Tue
03
Rest
Wed
04
Rest
Thu
05
Rest
Fri
06
Rest
Sat
07
Rest
Sun
08
Rest
09 Jun
Mon
09
Rest
Tue
10
Rest
Wed
11
Rest
Thu
12
Rest
Fri
13
Rest
Sat
14
Rest
Sun
15
Rest
16 Jun
Mon
16
Rest
Tue
17
Rest
Wed
18
Rest
Thu
19
Rest
Fri
20
Rest
Sat
21
Rest
Sun
22
Rest
23 Jun
Mon
23
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
25 minutes Conditioning + Cross Training
Wed
25
45 minutes Easy Run
Thu
26
Rest Day
Fri
27
30 minutes Steady Undulating Run
Sat
28
90 minutes Easy Long Run
Sun
29
25 minutes Conditioning + Cross Training
30 Jun
Mon
30
10 minutes Warm Up, 3 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
01
30 minutes Recovery Run
Wed
02
40 minutes Easy Run
Thu
03
Rest Day
Fri
04
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sat
05
75 minutes Easy Long Run
Sun
06
40 minutes Conditioning + Cross Training
07 Jul
Mon
07
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Tue
08
30 minutes Conditioning + Cross Training
Wed
09
Rest Day
Thu
10
Rest Day
Fri
11
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sat
12
90 minutes Easy Long Run
Sun
13
20 minutes Conditioning + Cross Training
14 Jul
Mon
14
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Tue
15
40 minutes Conditioning + Cross Training
Wed
16
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Thu
17
Rest Day
Fri
18
10 minutes Warm Up, 12 x 30 seconds on (90 effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
19
105 minutes Easy / Steady Long Run
Sun
20
Rest Day
21 Jul
Mon
21
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Tue
22
40 minutes Conditioning + Cross Training
Wed
23
45 minutes Easy Run
Thu
24
Rest Day
Fri
25
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sat
26
90 minutes Easy Long Run
Sun
27
40 minutes Conditioning + Cross Training
28 Jul
Mon
28
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Tue
29
30 minutes Recovery Run
Wed
30
45 minutes Easy Run
Thu
31
Rest Day
Fri
01
45 minutes Easy Run
Sat
02
105 minutes Easy / Steady Long Run
Sun
03
20 minutes Conditioning + Cross Training
04 Aug
Mon
04
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Tue
05
Rest Day
Wed
06
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
07
Rest Day
Fri
08
40 minutes Conditioning + Cross Training
Sat
09
120 minutes Easy / Steady Long Run
Sun
10
20 minutes Conditioning + Cross Training
11 Aug
Mon
11
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Tue
12
30 minutes Recovery Run
Wed
13
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
14
Rest Day
Fri
15
60 minutes Easy Run
Sat
16
Rest Day
Sun
17
Rest Day
18 Aug
Mon
18
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
19
30 minutes Recovery Run
Wed
20
45 minutes Easy Run
Thu
21
Rest Day
Fri
22
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
23
135 minutes Easy / Steady Long Run
Sun
24
20 minutes Conditioning + Cross Training
25 Aug
Mon
25
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
26
Rest Day
Wed
27
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
28
Rest Day
Fri
29
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
30
150 minutes Easy / Steady Long Run
Sun
31
20 minutes Conditioning + Cross Training
01 Sep
Mon
01
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
02
30 minutes Recovery Run
Wed
03
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
Thu
04
Rest Day
Fri
05
20 minutes Conditioning + Cross Training
Sat
06
165 minutes Easy / Steady Long Run
Sun
07
20 minutes Conditioning + Cross Training
08 Sep
Mon
08
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Tue
09
Rest Day
Wed
10
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Thu
11
Rest Day
Fri
12
60 minutes Easy Run
Sat
13
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
Sun
14
20 minutes Conditioning + Cross Training
15 Sep
Mon
15
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
16
Rest Day
Wed
17
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)
Thu
18
Rest Day
Fri
19
20 minutes Conditioning + Cross Training
Sat
20
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
Sun
21
20 minutes Conditioning + Cross Training
22 Sep
Mon
22
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Tue
23
Rest Day
Wed
24
10 minutes Warm Up 5 x 2 minutes at 5k Pace with a 60 second recovery between reps, 10 minutes Cool Down
Thu
25
Rest Day
Fri
26
Rest Day
Sat
27
20 minutes Easy Run + Strides
Sun
28
Nottingham Half Marathon
29 Sep
Mon
29
20 minutes Conditioning + Cross Training
Tue
30
Rest Day
Wed
01
30 minutes Recovery Run
Thu
02
10 minutes Warm Up, 4 x 13 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
03
20 minutes Conditioning + Cross Training
Sat
04
180 minutes Easy / Steady Long Run
Sun
05
20 minutes Conditioning + Cross Training
06 Oct
Mon
06
10 minutes Warm Up, 3 x 17 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
07
Rest Day
Wed
08
10 minutes Warm Up, 15 minutes at Threshold Effort, 3 minutes Recovery, 4 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Thu
09
30 minutes Recovery Run
Fri
10
20 minutes Conditioning + Cross Training
Sat
11
165 minute Long Run; First 90 minutes Easy, Second 75 minutes at Marathon Pace
Sun
12
20 minutes Conditioning + Cross Training
13 Oct
Mon
13
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
14
Rest Day
Wed
15
10 minutes Warm Up, 1,2,3,2,1 minutes at 90% with a 90 second jog recovery, 10 minutes Cool Down
Thu
16
Rest Day r
Fri
17
20 minutes Conditioning + Cross Training
Sat
18
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
Sun
19
20 minutes Conditioning + Cross Training
20 Oct
Mon
20
10 minutes Warm Up, 6 x 5 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)
Tue
21
Rest Day
Wed
22
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
Thu
23
Rest Day
Fri
24
Rest Day
Sat
25
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
Sun
26
Rest Day
27 Oct
Mon
27
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
28
Rest Day
Wed
29
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Thu
30
Rest Day
Fri
31
Rest Day
Sat
01
20 minutes Easy Run + Strides
Sun
02
New York Marathon
03 Nov
Mon
03
Rest Day
Tue
04
Rest Day
Wed
05
Rest Day
Thu
06
Rest Day
Fri
07
Rest Day
Sat
08
Rest Day
Sun
09
Rest Day