📊 All Training - Katherine Murray

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2026 2025 2024 2023 2022 2021

17 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
Rest Day
Fri
02
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sat
03
30 minutes Easy Cross Training
Sun
04
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
Club Training Session
Wed
07
Rest Day
Thu
08
45 minutes Easy Cross Training
Fri
09
10 minutes Warm Up, 4 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sat
10
20 - 30 minutes Conditioning Work
Sun
11
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
Club Training Session
Wed
14
Rest Day
Thu
15
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
16
20 - 30 minutes Conditioning Work
Sat
17
30 minutes Easy Cross Training
Sun
18
120 minutes Easy Long Run: Split - 28 minutes running, 2 minute walking
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
Club Training Session
Wed
21
Rest Day
Thu
22
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
Fri
23
20 - 30 minutes Conditioning Work
Sat
24
30 minutes Easy Cross Training
Sun
25
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
26 Jan
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
Club Training Session
Wed
28
45 minutes Easy Cross Training
Thu
29
Rest Day
Fri
30
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
31
20 - 30 minutes Conditioning Work
Sun
01
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
02 Feb
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Travel Day
Wed
04
45 minutes Easy Run
Thu
05
10 minutes Warm Up, 4 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
06
30 minutes Easy Cross Training
Sat
07
Rest Day
Sun
08
140 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
09 Feb
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
30 minutes Easy Cross Training
Wed
11
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
12
30 minutes Easy Cross Training
Fri
13
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
14
Travel Day
Sun
15
160 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
16 Feb
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Club Training Session
Wed
18
Rest Day
Thu
19
45 minutes Easy Run
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
22
80 minutes Easy / Steady Long Run
23 Feb
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
Club Training Session
Wed
25
30 minutes Easy Cross Training
Thu
26
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
30 minutes Easy Cross Training
Sun
01
160 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
02 Mar
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Club Training Session
Wed
04
30 minutes Easy Cross Training
Thu
05
Rest Day
Fri
06
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
07
40 minutes Easy Cross Training
Sun
08
160 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy
09 Mar
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Club Training Session
Wed
11
Rest Day
Thu
12
Rest Day
Fri
13
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
14
40 minutes Easy Cross Training
Sun
15
180 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy
16 Mar
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Club Training Session
Wed
18
Rest Day
Thu
19
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
20
Rest Day
Sat
21
Rest Day
Sun
22
Wilmslow Half
23 Mar
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
40 minutes Easy Cross Training
Wed
25
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Thu
26
Rest Day
Fri
27
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
28
40 minutes Easy Cross Training
Sun
29
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace - use run / walk strategy
30 Mar
Mon
30
20 - 30 minutes Conditioning Work
Tue
31
Club Training Session
Wed
01
40 minutes Easy Cross Training
Thu
02
Rest Day
Fri
03
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
04
Rest Day
Sun
05
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
06 Apr
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
Club Training Session
Wed
08
Rest Day
Thu
09
Rest Day
Fri
10
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Sat
11
Rest Day
Sun
12
Manchester Marathon
13 Apr
Mon
13
Rest Day
Tue
14
Rest Day
Wed
15
Stretch and Foam Roll
Thu
16
Rest Day
Fri
17
Stretch and Foam Roll
Sat
18
30 minutes Easy Walk
Sun
19
Stretch and Foam Roll
20 Apr
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
30 minutes Easy Cross Training
Wed
22
Stretch and Foam Roll
Thu
23
Rest Day
Fri
24
Stretch and Foam Roll
Sat
25
30 minutes Easy Run
Sun
26
Rest Day