📊 All Training - Luke Morley
← Back41 weeks in 2025
24 Mar
Mon
24
Rest or 30 easy run + Strength
Tue
25
Speed Session
Wed
26
50 - 60 easy
Thu
27
60 easy
Fri
28
Speed intervals road
Sat
29
50 - 60 easy trail
Sun
30
90 - 120 run
31 Mar
Mon
31
Strength Session
Tue
01
45 minutes Easy Run
Wed
02
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Thu
03
45 minutes Easy Run
Fri
04
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
05
45 minutes Easy Run
Sun
06
75 minutes Easy Long Run
07 Apr
Mon
07
Strength Session
Tue
08
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
09
45 minutes Easy Run
Thu
10
60 minutes Easy Run
Fri
11
10 minutes Warm Up, 20 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
12
45 minutes Easy Run
Sun
13
45 minutes Easy Run
14 Apr
Mon
14
Strength Session
Tue
15
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
16
60 minutes Easy Run
Thu
17
15
Easy, 15 minutes Steady, 15 minutes Easy
Fri
18
30 minutes Recovery Run
Sat
19
45 minutes Steady Undulating Run
Sun
20
90 minutes Easy Long Run
21 Apr
Mon
21
30 minutes Recovery Run + Strength
Tue
22
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
23
45 minutes Easy Run
Thu
24
10 minutes Warm Up, 15 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
25
30 minutes Recovery Run
Sat
26
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
27
Rest
28 Apr
Mon
28
Strength Session
Tue
29
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
45 minutes Easy Run
Thu
01
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Fri
02
30 minutes Recovery Run
Sat
03
10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
04
90 minutes Easy Long Run
05 May
Mon
05
30 minutes Recovery Run + Strength
Tue
06
10 minutes Warm Up, 10 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
07
60 minutes Easy Run
Thu
08
Rest Day
Fri
09
30 minutes Recovery Run
Sat
10
45 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sun
11
75 minutes Easy Long Run
12 May
Mon
12
Strength Session
Tue
13
10 minutes Warm Up, 18 minutes at Threshold, 10 minutes Cool Down
Wed
14
Rest Day
Thu
15
30 minutes Recovery Run
Fri
16
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
17
Rest Day
Sun
18
105 minutes Easy / Steady Long Run
19 May
Mon
19
30 minutes Recovery Run + Strength
Tue
20
10 minutes Warm Up, 4 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
21
60 minutes Easy Run
Thu
22
Rest Day
Fri
23
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
24
45 minutes Easy Run
Sun
25
90 minutes Easy Long Run
26 May
Mon
26
Lake District Holiday
Tue
27
Lake District Holiday
Wed
28
Lake District Holiday
Thu
29
Lake District Holiday
Fri
30
Lake District Holiday
Sat
31
10 minutes Warm Up, 15 minutes at Threshold, 10 minutes Cool Down
Sun
01
95 minutes Long Run; Pick up last 20 minutes to a Steady Effort Level
02 Jun
Mon
02
30 minutes Recovery Run + Strength
Tue
03
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)
Wed
04
Rest Day
Thu
05
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
06
45 minutes Easy Run
Sat
07
20 minutes Easy Run + Strides
Sun
08
15km Meerbrook
09 Jun
Mon
09
Rest Day
Tue
10
30 minutes Recovery Run + Strength
Wed
11
10 minutes Warm Up, 20 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Thu
12
40 minutes Easy Run
Fri
13
Rest Day
Sat
14
Parkrun
Sun
15
60 minutes Easy Run
16 Jun
Mon
16
30 minutes Recovery Run + Strength
Tue
17
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
60 minutes Easy Run
Thu
19
Rest Day
Fri
20
30 minutes Recovery Run
Sat
21
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Sun
22
90 minutes Easy Long Run
23 Jun
Mon
23
30 minutes Recovery Run + Strength
Tue
24
10 minutes Warm Up, 2 x 3 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Wed
25
60 minutes Easy Run
Thu
26
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Fri
27
Rest Day
Sat
28
20 minutes Easy Run + Strides
Sun
29
Penkridge 10k
30 Jun
Mon
30
Strength Session
Tue
01
60 minutes Easy Run
Wed
02
20 minutes Easy, 20 minutes Steady, 20 minutes Easy
Thu
03
Rest Day
Fri
04
45 minutes Easy Run
Sat
05
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Sun
06
90 minutes Easy Long Run
07 Jul
Mon
07
30 minutes Recovery Run + Strength
Tue
08
10 minutes Warm Up, 15 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
09
60 minutes Easy Run
Thu
10
Rest Day
Fri
11
30 minutes Recovery Run
Sat
12
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
13
75 minutes Easy Long Run
14 Jul
Mon
14
Strength Session
Tue
15
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
16
60 minutes Easy Run
Thu
17
Rest Day
Fri
18
30 minutes Recovery Run
Sat
19
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
20
90 minutes Easy Long Run
21 Jul
Mon
21
30 minutes Recovery Run + Strength
Tue
22
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Wed
23
60 minutes Easy Run
Thu
24
Rest Day
Fri
25
30 minutes Recovery Run
Sat
26
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
27
90 minutes Easy Long Run
28 Jul
Mon
28
30 minutes Recovery Run + Strength
Tue
29
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
30
45 minutes Easy Run
Thu
31
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
01
Rest Day
Sat
02
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)
Sun
03
60 minutes Easy Run
04 Aug
Mon
04
30 minutes Recovery Run + Strength
Tue
05
10 minutes Warm Up, 2 x 3 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Wed
06
60 minutes Easy Run
Thu
07
10 minutes Warm Up, 12 minutes at Threshold Effort, 2 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Fri
08
Rest Day
Sat
09
20 minutes Easy Run + Strides
Sun
10
Burton 10k
11 Aug
Mon
11
30 minutes Recovery Run + Strength
Tue
12
Rest Day
Wed
13
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
14
60 minutes Easy Run
Fri
15
Travel Day - Holiday
Sat
16
30 minutes Recovery Run
Sun
17
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
18 Aug
Mon
18
Rest
Tue
19
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
20
60 minutes Easy Run
Thu
21
Rest Day
Fri
22
10 minutes Warm Up, 3 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
23
45 minutes Easy Run
Sun
24
150 minutes Easy / Steady Long Run
25 Aug
Mon
25
30 minutes Recovery Run + Strength
Tue
26
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
27
40 minutes Easy Run
Thu
28
Rest
Fri
29
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
30
30 minutes Recovery Run
Sun
31
165 minutes Easy / Steady Long Run
01 Sep
Mon
01
30 minutes Recovery Run + Strength
Tue
02
40 minutes Easy Run
Wed
03
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with a 1 minutes Steady Jog Recovery, 2 minutes Rest, 10 x 1 min on (90%) with a 1 min Easy Jog Recovery, 10 minutes Cool Down
Thu
04
Rest Day
Fri
05
60 minutes Easy Run
Sat
06
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
07
120 minutes Easy / Steady Long Run
08 Sep
Mon
08
30 minutes Recovery Run + Strength
Tue
09
10 minutes Warm Up, 20, 15, 10, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
10
60 minutes Easy Run
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 25 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sat
13
50 minutes Easy Run
Sun
14
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
15 Sep
Mon
15
30 minutes Recovery Run + Strength
Tue
16
10 minutes Warm Up, 3 x 20 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
60 minutes Easy Run
Thu
18
Rest Day
Fri
19
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
20
30 minutes Recovery Run
Sun
21
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
22 Sep
Mon
22
30 minutes Recovery Run + Strength
Tue
23
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
24
45 minutes Easy Run
Thu
25
Rest Day
Fri
26
10 minutes Warm Up, 2 x 5 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sat
27
30 minutes Recovery Run
Sun
28
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
29 Sep
Mon
29
30 minutes Recovery Run
Tue
30
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
Rest Day
Thu
02
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
03
Rest Day
Sat
04
20 minutes Easy Run + Strides
Sun
05
Chester Marathon
06 Oct
Mon
06
Rest Day
Tue
07
Gentle Stretch and Foam Roll
Wed
08
Rest Day
Thu
09
45 minutes Brisk Walk
Fri
10
Rest Day
Sat
11
Gentle Stretch and Foam Roll
Sun
12
20 minutes Recovery Run
13 Oct
Mon
13
Rest Day
Tue
14
Gentle Stretch and Foam Roll
Wed
15
Rest Day
Thu
16
30 minutes Easy Run
Fri
17
Rest Day
Sat
18
Gentle Stretch and Foam Roll
Sun
19
40 minutes Easy Run
20 Oct
Mon
20
30 minutes Recovery Run + Strength
Tue
21
45 minutes Easy Run
Wed
22
Rest Day
Thu
23
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
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 Run
27 Oct
Mon
27
30 minutes Recovery Run + Strength
Tue
28
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
29
Rest Day
Thu
30
45 minutes Easy Run
Fri
31
Rest Day
Sat
01
30 minutes Steady Undulating Run
Sun
02
60 minutes Easy Run
03 Nov
Mon
03
30 minutes Recovery Run + Strength
Tue
04
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
05
Rest Day
Thu
06
45 minutes Easy Run
Fri
07
Rest Day
Sat
08
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
09
75 minutes Easy Long Run
10 Nov
Mon
10
30 minutes Recovery Run + Strength
Tue
11
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
45 minutes Easy Run
Fri
14
Rest Day
Sat
15
10 minutes Warm Up, 4 x 8 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 4, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 3 mins at Threshold effort, 5 mins at 10k effort.
Sun
16
75 minutes Easy Long Run
17 Nov
Mon
17
30 minutes Recovery Run + Strength
Tue
18
10 minutes Warm Up, 4 x (3 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Wed
19
Rest Day
Thu
20
40 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
21
Rest Day
Sat
22
North Staffs XC League Race 3
Sun
23
60 minutes Easy Run
24 Nov
Mon
24
Strength
Tue
25
60 minutes Easy Run
Wed
26
10 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
27
45 minutes Easy Run
Fri
28
Rest Day
Sat
29
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
30
75 minutes Easy Long Run
01 Dec
Mon
01
30 minutes Recovery Run + Strength
Tue
02
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Steady Jog Recovery, 2 minutes Recovery, 8 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
03
60 minutes Easy Run
Thu
04
45 minutes Easy Run
Fri
05
Rest Day
Sat
06
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
07
75 minutes Easy Long Run
08 Dec
Mon
08
30 minutes Recovery Run + Strength
Tue
09
60 minutes Easy Run
Wed
10
10 minutes Warm Up, 18 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Thu
11
45 minutes Easy Run
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 4 x 10 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 6, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 2 mins at Threshold effort, 8 mins at 10k effort.
Sun
14
90 minutes Easy Long Run
15 Dec
Mon
15
Strength
Tue
16
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 6 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Wed
17
60 minutes Easy Run
Thu
18
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 2 x (8 minutes Kenyan Hills, 90 seconds Recovery, 8 minutes Threhsold) with a 2 minute recovery between sets, 10 minutes Cool Down
Sun
21
90 minutes Easy Long Run
22 Dec
Mon
22
Strength
Tue
23
10 minutes Warm Up, 3 x 4 x 400m at 10k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Wed
24
50 minutes Easy Run
Thu
25
40 minutes Easy Run - Happy Christmas
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 3 x 12 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
28
75 minutes Easy Long Run
29 Dec
Mon
29
30 minutes Recovery Run + Strength
Tue
30
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
31
Rest Day
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest