📊 All Training - Luke Morley

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2026 2025

17 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
02
20 minutes Easy Run + Strides
Sat
03
Staffs XC Championships
Sun
04
Rest Day
05 Jan
Mon
05
Strength
Tue
06
Rest Day
Wed
07
60 minutes Easy Run
Thu
08
40 minutes Easy Run
Fri
09
Rest Day
Sat
10
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
11
60 minutes Easy Run
12 Jan
Mon
12
30 minutes Recovery Run + Strength
Tue
13
10 minutes Warm Up, 2 x (5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Wed
14
60 minutes Easy Run
Thu
15
40 minutes Easy Run
Fri
16
Rest Day
Sat
17
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
18
75 minutes Easy Long Run
19 Jan
Mon
19
30 minutes Recovery Run + Strength
Tue
20
60 minutes Easy Run
Wed
21
Progression Run - 20 minutes Easy, 15 minutes Steady, 10 minutes Threshold, 10 minutes Cool Down
Thu
22
40 minutes Easy Run
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
25
90 minutes Easy Long Run
26 Jan
Mon
26
30 minutes Recovery Run + Strength
Tue
27
10 minutes Warm Up, 20 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
28
60 minutes Easy Run
Thu
29
10 minutes Warm Up, 20 minutes at Threshold, 10 minutes Cool Down
Fri
30
Rest Day
Sat
31
10 minutes Warm Up, 2 x (10 minutes Kenyan Hills, 90 seconds Recovery, 10 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Sun
01
75 minutes Easy Long Run
02 Feb
Mon
02
Strength
Tue
03
10 minutes Warm Up, 2 x 5 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Wed
04
60 minutes Easy Run
Thu
05
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 2 x (6,5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Sun
08
90 minutes Easy Long Run
09 Feb
Mon
09
30 minutes Recovery Run + Strength
Tue
10
10 minutes Warm Up, 3 x 16 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
11
45 minutes Easy Run
Thu
12
30 minutes Recovery Run
Fri
13
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)
Sat
14
Rest Day
Sun
15
120 minutes Easy Long Run
16 Feb
Mon
16
30 minutes Recovery Run + Strength
Tue
17
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
18
45 minutes Easy Run
Thu
19
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 2 x 4 miles at Half Marathon Pace with a 6 minute recovery, 10 minutes Cool Down
Sun
22
90 minutes Easy Long Run
23 Feb
Mon
23
30 minutes Recovery Run + Strength
Tue
24
60 minutes Easy Run
Wed
25
10 minutes Warm Up, 3 x 16 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
26
Rest Day
Fri
27
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
28
60 minutes Easy Run
Sun
01
90 minutes Long Run - Pick up last 30 minutes to Half Marathon Pace
02 Mar
Mon
02
Strength
Tue
03
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
04
60 minutes Easy Run
Thu
05
10 minutes Warm Up, 15 minutes at Threshold Effort, 2 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sun
08
120 minutes Easy Long Run
09 Mar
Mon
09
30 minutes Recovery Run + Strength
Tue
10
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
11
60 minutes Easy Run
Thu
12
Rest Day
Fri
13
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)
Sat
14
45 minutes Easy Run
Sun
15
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
16 Mar
Mon
16
Strength
Tue
17
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
18
45 minutes Easy Run
Thu
19
Rest Day
Fri
20
40 minutes Easy Run - include 5 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
21
20 minutes Easy Run + Strides
Sun
22
Stafford Half Marathon
23 Mar
Mon
23
Rest Day
Tue
24
30 minutes Recovery Run + Strength
Wed
25
45 minutes Easy Run
Thu
26
Rest Day
Fri
27
45 minutes Easy Run
Sat
28
Rest Day
Sun
29
60 minutes Easy Run
30 Mar
Mon
30
30 minutes Recovery Run + Strength
Tue
31
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
30 minutes Recovery Run
Thu
02
Rest Day
Fri
03
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
04
40 minutes Easy Run
Sun
05
60 minutes Easy Run
06 Apr
Mon
06
30 minutes Recovery Run + Strength
Tue
07
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
08
45 minutes Easy Run
Thu
09
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
10
Rest Day
Sat
11
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
12
75 minutes Easy Long Run
13 Apr
Mon
13
30 minutes Recovery Run + Strength
Tue
14
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
15
50 minutes Easy Run
Thu
16
Rest Day
Fri
17
45 minutes Easy Run
Sat
18
10 minutes Warm Up, 14 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
19
90 minutes Easy Long Run
20 Apr
Mon
20
30 minutes Recovery Run + Strength
Tue
21
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
Wed
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
23
Rest Day
Fri
24
45 minutes Easy Run
Sat
25
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
26
90 minutes Easy Long Run