📊 All Training - Katherine Murray

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2026 2025 2024 2023 2022 2021

38 weeks in 2021

12 Apr
Mon
12
Rest Day
Tue
13
21 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
14
30 minutes Easy Cycle
Thu
15
20 minutes Conditioning Work
Fri
16
30 minutes Brisk Walk
Sat
17
20 minutes Conditioning Work
Sun
18
27 minutes Easy Run: Split - 2 minutes running, 1 minute walking
19 Apr
Mon
19
Rest Day
Tue
20
24 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
21
20 minutes Conditioning Work
Thu
22
30 minutes Easy Cycle
Fri
23
45 minutes Brisk Walk
Sat
24
20 minutes Conditioning Work
Sun
25
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
26 Apr
Mon
26
Rest Day
Tue
27
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 2 minutes at Steady Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
28
20 minutes Conditioning Work
Thu
29
40 minutes Easy Cycle
Fri
30
Rest Day
Sat
01
45 minutes Brisk Walk
Sun
02
39 minutes Easy Run: Split - 2 minutes running, 1 minute walking
03 May
Mon
03
Rest Day
Tue
04
30 minutes Easy Cycle
Wed
05
20 minutes Conditioning Work
Thu
06
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Steady Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Fri
07
30 minutes Easy Cycle
Sat
08
20 minutes Conditioning Work
Sun
09
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
10 May
Mon
10
Rest Day
Tue
11
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Steady Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
12
30 minutes Easy Cycle
Thu
13
45 minutes Brisk Walk
Fri
14
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
15
20 minutes Conditioning Work
Sun
16
45 minutes Easy Run: Split - 2 minutes running, 1 minute walking
17 May
Mon
17
Rest Day
Tue
18
30 minutes Easy Cycle
Wed
19
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Thu
20
45 minutes Brisk Walk
Fri
21
30 minutes Easy Cycle
Sat
22
20 minutes Conditioning Work
Sun
23
50 minutes Easy Run: Split - 2 minutes running, 1 minute walking
24 May
Mon
24
Rest Day
Tue
25
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Steady Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
26
45 minutes Brisk Walk
Thu
27
30 minutes Easy Cycle
Fri
28
Cycle — 10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
29
20 minutes Conditioning Work
Sun
30
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
31 May
Mon
31
Rest Day
Tue
01
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
02
30 minutes Easy Cycle
Thu
03
20 minutes Conditioning Work
Fri
04
45 minutes Brisk Walk
Sat
05
Rest Day
Sun
06
55 minutes Easy Run: Split - 2 minutes running, 1 minute walking
07 Jun
Mon
07
Rest Day
Tue
08
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Steady Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
09
45 minutes Brisk Walk
Thu
10
30 minutes Easy Cycle
Fri
11
21 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
12
45 minutes Brisk Walk
Sun
13
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
14 Jun
Mon
14
Rest Day
Tue
15
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 2 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
16
45 minutes Brisk Walk
Thu
17
24 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Fri
18
Cycle — 12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sat
19
20 minutes Conditioning Work
Sun
20
55 minutes Easy Run: Split - 2 minutes running, 1 minute walking
21 Jun
Mon
21
Rest Day
Tue
22
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
23
20 minutes Conditioning Work
Thu
24
30 minutes Easy Cycle
Fri
25
45 minutes Brisk Walk
Sat
26
35 minutes Easy Cycle
Sun
27
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
28 Jun
Mon
28
Rest Day
Tue
29
45 minutes Brisk Walk
Wed
30
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Thu
01
30 minutes Easy Cycle
Fri
02
24 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
03
20 minutes Conditioning Work
Sun
04
60 minutes Easy Run: Split - 2 minutes running, 1 minute walking
05 Jul
Mon
05
Rest Day
Tue
06
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
07
45 minutes Brisk Walk
Thu
08
30 minutes Easy Cycle
Fri
09
5 minutes Brisk Walk, 5 minutes Easy Run, 2 x 6 minutes at Threshold Effort with a 120 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Sat
10
20 minutes Conditioning Work
Sun
11
60 minutes Easy Run: Split - 2 minutes running, 1 minute walking
12 Jul
Mon
12
Rest Day
Tue
13
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
14
30 minutes Easy Cycle
Thu
15
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Fri
16
Rest Day
Sat
17
20 minutes Conditioning Work
Sun
18
70 minutes Easy Run: Split - 2 minutes running, 1 minute walking
19 Jul
Mon
19
Rest Day
Tue
20
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
21
20 minutes Conditioning Work
Thu
22
30 minutes Easy Cycle
Fri
23
45 minutes Brisk Walk
Sat
24
20 minutes Conditioning Work
Sun
25
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
26 Jul
Mon
26
Rest Day
Tue
27
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
28
30 minutes Easy Cycle
Thu
29
20 minutes Conditioning Work
Fri
30
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
31
45 minutes Brisk Walk
Sun
01
70 minutes Easy Run: Split - 2 minutes running, 1 minute walking
02 Aug
Mon
02
Rest Day
Tue
03
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 90 second walk recovery between reps, 10 minutes Cool Down
Wed
04
20 minutes Conditioning Work
Thu
05
30 minutes Easy Cycle
Fri
06
20 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
07
45 minutes Brisk Walk
Sun
08
60 minutes Easy Run: Split - 2 minutes running, 1 minute walking
09 Aug
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 90 second walk recovery between reps, 10 minutes Cool Down
Wed
11
20 minutes Conditioning Work
Thu
12
30 minutes Easy Cycle
Fri
13
20 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
14
45 minutes Brisk Walk
Sun
15
60 minutes Easy Run: Split - 2 minutes running, 1 minute walking
16 Aug
Mon
16
Rest Day
Tue
17
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
18
30 minutes Easy Cycle
Thu
19
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Fri
20
Rest Day
Sat
21
20 minutes Conditioning Work
Sun
22
70 minutes Easy Run: Split - 2 minutes running, 1 minute walking
23 Aug
Mon
23
Rest Day
Tue
24
30 minutes Easy Cycle
Wed
25
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Thu
26
20 minutes Conditioning Work
Fri
27
30 minutes Easy Cycle
Sat
28
Rest Day
Sun
29
80 minutes Easy Run: Split - 2 minutes running, 1 minute walking
30 Aug
Mon
30
Rest Day
Tue
31
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
01
30 minutes Easy Cycle
Thu
02
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
03
20 minutes Conditioning Work
Sat
04
45 minutes Brisk Walk
Sun
05
60 minutes Easy Run: Split - 2 minutes running, 1 minute walking
06 Sep
Mon
06
Rest Day
Tue
07
30 minutes Easy Cycle
Wed
08
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Thu
09
20 minutes Conditioning Work
Fri
10
30 minutes Easy Cycle
Sat
11
Rest Day
Sun
12
80 minutes Easy Run: Split - 2 minutes running, 1 minute walking
13 Sep
Mon
13
Rest Day
Tue
14
5 minutes Brisk Walk, 5 minutes Easy Run, 6 x 3 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
15
30 minutes Easy Cycle
Thu
16
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
17
20 minutes Conditioning Work
Sat
18
30 minutes Easy Cycle
Sun
19
60 minutes Easy Run: Split - 3 minutes running, 1 minute walking
20 Sep
Mon
20
20 minutes Conditioning Work
Tue
21
Rest Day
Wed
22
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 60 second walk recovery between reps, 10 minutes Cool Down
Thu
23
30 minutes Easy Cycle
Fri
24
Rest Day
Sat
25
45 minutes Easy Cycle
Sun
26
80 minutes Easy Run: Split - 2 minutes running, 1 minute walking
27 Sep
Mon
27
Rest Day
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
01
Rest
Sat
02
Rest
Sun
03
Rest
04 Oct
Mon
04
Rest
Tue
05
Rest
Wed
06
Rest
Thu
07
Rest
Fri
08
Rest
Sat
09
Rest
Sun
10
Rest
11 Oct
Mon
11
Rest
Tue
12
Rest
Wed
13
Rest
Thu
14
Rest
Fri
15
Rest
Sat
16
Rest
Sun
17
Rest
18 Oct
Mon
18
Rest
Tue
19
Rest
Wed
20
Rest
Thu
21
Rest
Fri
22
Rest
Sat
23
Rest
Sun
24
Rest
25 Oct
Mon
25
Rest
Tue
26
Rest
Wed
27
Rest
Thu
28
Rest
Fri
29
Rest
Sat
30
Rest
Sun
31
Rest
01 Nov
Mon
01
Rest
Tue
02
Rest
Wed
03
Rest
Thu
04
Rest
Fri
05
Rest
Sat
06
Rest
Sun
07
Rest
08 Nov
Mon
08
Rest
Tue
09
Rest
Wed
10
Rest
Thu
11
Rest
Fri
12
Rest
Sat
13
Rest
Sun
14
Rest
15 Nov
Mon
15
Rest Day
Tue
16
32 minutes Easy Run: Split - 2 minutes running, 2 minute walking
Wed
17
30 minutes Conditioning Work
Thu
18
30 minutes Easy Cross Training
Fri
19
30 minutes Conditioning Work
Sat
20
5km Easy Run - done as a 90 seconds run, 2 minutes walk
Sun
21
20 minutes Easy Cross Training + 20 minutes Conditioning g
22 Nov
Mon
22
Rest Day
Tue
23
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
24
30 minutes Conditioning Work
Thu
25
Cross Trainer: 10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Fri
26
30 minutes Conditioning Work
Sat
27
45 minutes Easy Long Run: Split - 2 minutes running, 1 minute walking
Sun
28
20 minutes Easy Cross Training + 20 minutes Conditioning g
29 Nov
Mon
29
Rest Day
Tue
30
40 minutes Easy Run: Split - 2 minutes running, 2 minute walking
Wed
01
30 minutes Conditioning Work
Thu
02
30 minutes Easy Cross Training
Fri
03
30 minutes Conditioning Work
Sat
04
5km Easy Run - done as 2 minutes run, 1 minute walk - look to pick the effort to steady in 3rd and 4th km
Sun
05
20 minutes Easy Cross Training + 20 minutes Conditioning g
06 Dec
Mon
06
Rest Day
Tue
07
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
08
30 minutes Conditioning Work
Thu
09
Cross Trainer: 10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Fri
10
30 minutes Conditioning Work
Sat
11
45 minutes Easy Long Run: Split - 2 minutes running, 1 minute walking
Sun
12
20 minutes Easy Cross Training + 20 minutes Conditioning g
13 Dec
Mon
13
Rest Day
Tue
14
40 minutes Easy Run: Split - 2 minutes running, 2 minute walking
Wed
15
30 minutes Conditioning Work - Do when you can
Thu
16
Cross Trainer: 10 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Fri
17
30 minutes Conditioning Work
Sat
18
5km Easy Run - done as 2 minutes run, 1 minute walk - look to pick the effort to steady from Half Way
Sun
19
20 minutes Easy Cross Training + 20 minutes Conditioning g
20 Dec
Mon
20
Rest Day
Tue
21
25 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
22
30 minutes Conditioning Work - Do when you can
Thu
23
30 minutes Easy Cross Training
Fri
24
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
25
Rest Day - Happy Christmas
Sun
26
40 minutes Easy Long Run: Split - 2 minutes running, 1 minute walking
27 Dec
Mon
27
Rest Day
Tue
28
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
29
30 minutes Conditioning Work - Do when you can
Thu
30
40 minutes Easy Cross Training - include 1,2,3,2,1 minutes at 90% with a 60 second recovery in the middle
Fri
31
30 minutes Conditioning Work
Sat
01
Rest
Sun
02
Rest