📊 All Training - Katherine Murray

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53 weeks in 2022

27 Dec
Mon
27
Rest
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
31
Rest
Sat
01
5km Run - Happy New Year - Run as you want to!
Sun
02
20 minutes Easy Cross Training + 20 minutes Conditioning g
03 Jan
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
05
30 minutes Conditioning Work - Do When you can
Thu
06
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
07
Rest Day
Sat
08
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
09
20 minutes Easy Cross Training + 20 minutes Conditioning
10 Jan
Mon
10
Rest Day
Tue
11
40 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
12
30 minutes Conditioning Work - Do When you can
Thu
13
Cross Training: 5 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Fri
14
30 minutes Conditioning Work
Sat
15
5km Easy Run - done as a 4 minutes run, 1 minute walk
Sun
16
45 minutes Easy Cross Training
17 Jan
Mon
17
Rest Day
Tue
18
Cross Trainer: 5 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Wed
19
30 minutes Conditioning Work - Do When you can
Thu
20
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Fri
21
30 minutes Conditioning Work
Sat
22
45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
23
20 minutes Easy Cross Training + 20 minutes Conditioning g
24 Jan
Mon
24
Rest Day
Tue
25
Cross Training: 5 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Wed
26
30 minutes Conditioning Work - Do When you can
Thu
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
Fri
28
30 minutes Conditioning Work
Sat
29
50 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
30
20 minutes Easy Cross Training + 20 minutes Conditioning
31 Jan
Mon
31
Rest Day
Tue
01
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
Wed
02
30 minutes Conditioning Work - Do When you can
Thu
03
Cross Trainer: 5 minutes Warm Up, 2 x 10 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Fri
04
30 minutes Conditioning Work
Sat
05
55 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
06
20 minutes Easy Cross Training + 20 minutes Conditioning
07 Feb
Mon
07
Rest Day
Tue
08
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
09
30 minutes Conditioning Work - Do When you can
Thu
10
Cross Training: 5 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Fri
11
30 minutes Conditioning Work
Sat
12
65 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
13
20 minutes Easy Cross Training + 20 minutes Conditioning
14 Feb
Mon
14
Rest Day
Tue
15
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
16
30 minutes Conditioning Work - Do When you can
Thu
17
Cross Trainer - 5 minutes Warm Up, 10 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
18
30 minutes Conditioning Work
Sat
19
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
20
20 minutes Easy Cross Training + 20 minutes Conditioning
21 Feb
Mon
21
Rest Day
Tue
22
Cross Trainer: 5 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Wed
23
30 minutes Conditioning Work - Do When you can
Thu
24
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
Fri
25
30 minutes Conditioning Work
Sat
26
100 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
27
20 minutes Easy Cross Training + 20 minutes Conditioning
28 Feb
Mon
28
Rest
Tue
01
Rest
Wed
02
Rest
Thu
03
Rest
Fri
04
Rest
Sat
05
Rest
Sun
06
Rest
07 Mar
Mon
07
Rest
Tue
08
Rest
Wed
09
Rest
Thu
10
Rest
Fri
11
Rest
Sat
12
Rest
Sun
13
Rest
14 Mar
Mon
14
Rest Day
Tue
15
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
16
Rest Day
Thu
17
Cross Training: 10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Fri
18
Rest Day
Sat
19
Rest Day
Sun
20
Wilmslow Half Marathon
21 Mar
Mon
21
Rest Day
Tue
22
Rest Day
Wed
23
30 minutes Conditioning Work - Do When you can
Thu
24
30 minutes Easy Cross Training
Fri
25
30 minutes Conditioning Work
Sat
26
30 minutes Easy Run
Sun
27
Rest Day
28 Mar
Mon
28
Rest Day
Tue
29
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
Wed
30
30 minutes Conditioning Work - Do When you can
Thu
31
Cross Training: 5 minutes Warm Up, 2 x 12 minutes at Threshold effort with a 120 second recovery, 5 minutes Cool Down
Fri
01
30 minutes Conditioning Work
Sat
02
110 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
03
20 minutes Easy Cross Training + 20 minutes Conditioning
04 Apr
Mon
04
Rest Day
Tue
05
5 minutes Brisk Walk, 5 minutes Easy Run, 6 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
06
30 minutes Conditioning Work - Do When you can
Thu
07
Cross Training: 5 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
08
30 minutes Conditioning Work
Sat
09
110 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
10
20 minutes Easy Cross Training + 20 minutes Conditioning
11 Apr
Mon
11
Rest Day
Tue
12
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
13
30 minutes Conditioning Work - Do When you can
Thu
14
5 minutes Brisk Walk, 5 minutes Easy Run, 3 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Fri
15
30 minutes Conditioning Work
Sat
16
100 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
17
20 minutes Easy Cross Training + 20 minutes Conditioning
18 Apr
Mon
18
Rest Day
Tue
19
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
20
30 minutes Conditioning Work - Do When you can
Thu
21
40 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
22
30 minutes Conditioning Work
Sat
23
65 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
24
Rest Day
25 Apr
Mon
25
Rest Day
Tue
26
5 minutes Brisk Walk, 5 minutes Easy Run, 3 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
27
Rest Day
Thu
28
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
29
Rest Day
Sat
30
Rest Day
Sun
01
10km Race
02 May
Mon
02
Rest Day
Tue
03
30 minutes Easy Cross Training
Wed
04
30 minutes Conditioning Work - Do When you can
Thu
05
30 minutes Easy Cross Training
Fri
06
Rest Day
Sat
07
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
08
20 minutes Easy Cross Training + 20 minutes Conditioning
09 May
Mon
09
Rest Day
Tue
10
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
11
30 minutes Conditioning Work - Do When you can
Thu
12
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
Fri
13
30 minutes Conditioning Work
Sat
14
80 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
15
20 minutes Easy Cross Training + 20 minutes Conditioning
16 May
Mon
16
Rest Day
Tue
17
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
18
30 minutes Conditioning Work - Do When you can
Thu
19
Cross Trainer - 5 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
20
30 minutes Conditioning Work
Sat
21
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
22
20 minutes Easy Cross Training + 20 minutes Conditioning
23 May
Mon
23
Rest Day
Tue
24
5 minutes Brisk Walk, 5 minutes Easy Run, 3 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
25
30 minutes Conditioning Work - Do When you can
Thu
26
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
27
30 minutes Conditioning Work
Sat
28
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
29
20 minutes Easy Cross Training + 20 minutes Conditioning
30 May
Mon
30
Rest
Tue
31
Rest
Wed
01
Rest
Thu
02
Rest
Fri
03
Rest
Sat
04
Rest
Sun
05
Rest
06 Jun
Mon
06
Rest
Tue
07
Rest
Wed
08
Rest
Thu
09
Rest
Fri
10
Rest
Sat
11
Rest
Sun
12
Rest
13 Jun
Mon
13
Rest
Tue
14
Rest
Wed
15
Rest
Thu
16
Rest
Fri
17
Rest
Sat
18
Rest
Sun
19
Rest
20 Jun
Mon
20
Rest
Tue
21
Rest
Wed
22
Rest
Thu
23
Rest
Fri
24
Rest
Sat
25
Rest
Sun
26
Rest
27 Jun
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
10 minutes Easy, 10 minutes Steady, 10 minutes Easy - take a 2 minute brisk walk between each segment
Fri
01
30 minutes Conditioning Work
Sat
02
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
03
Rest Day
04 Jul
Mon
04
Rest Day
Tue
05
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
06
30 minutes Conditioning Work - Do When you can
Thu
07
5 minutes Brisk Walk, 5 minutes Easy Run, 3 x 3 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Fri
08
30 minutes Conditioning Work
Sat
09
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
10
20 minutes Easy Cross Training + 20 minutes Conditioning
11 Jul
Mon
11
Rest Day
Tue
12
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
13
30 minutes Conditioning Work - Do When you can
Thu
14
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
15
30 minutes Conditioning Work
Sat
16
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
17
20 minutes Easy Cross Training + 20 minutes Conditioning
18 Jul
Mon
18
Rest Day
Tue
19
5 minutes Brisk Walk, 5 minutes Easy Run, 3 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
20
30 minutes Conditioning Work - Do When you can
Thu
21
Cross Trainer - 5 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
22
30 minutes Conditioning Work
Sat
23
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
24
20 minutes Easy Cross Training + 20 minutes Conditioning
25 Jul
Mon
25
Rest Day
Tue
26
5 minutes Brisk Walk, 5 minutes Easy Run, 4 x 4 minutes at Threshold Effort with a 90 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
27
30 minutes Conditioning Work - Do When you can
Thu
28
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Fri
29
30 minutes Conditioning Work
Sat
30
100 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
31
20 minutes Easy Cross Training + 20 minutes Conditioning
01 Aug
Mon
01
Rest Day
Tue
02
5 minutes Brisk Walk, 5 minutes Easy Run, 43 x 4 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
03
30 minutes Conditioning Work - Do When you can
Thu
04
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Fri
05
30 minutes Conditioning Work
Sat
06
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
07
20 minutes Easy Cross Training + 20 minutes Conditioning
08 Aug
Mon
08
Rest Day
Tue
09
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Wed
10
30 minutes Conditioning Work - Do When you can
Thu
11
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Fri
12
30 minutes Conditioning Work
Sat
13
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
14
20 minutes Easy Cross Training + 20 minutes Conditioning
15 Aug
Mon
15
Rest Day
Tue
16
5 minutes Brisk Walk, 5 minutes Easy Run, 5 x 4 minutes at Threshold Effort with a 60 second Brisk Walk between sets, 5 minutes Easy Run, 5 Minutes Brisk Walk Cool Down
Wed
17
30 minutes Conditioning Work - Do When you can
Thu
18
30 minutes Easy Run: Split - 9 minutes running, 1 minute walking
Fri
19
30 minutes Conditioning Work
Sat
20
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
21
20 minutes Easy Cross Training + 20 minutes Conditioning
22 Aug
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
24
30 minutes Conditioning Work - Do When you can
Thu
25
10 minutes Easy, 10 minutes Steady, 10 minutes Easy - take a 2 minute brisk walk between each segment
Fri
26
30 minutes Conditioning Work
Sat
27
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
28
20 minutes Easy Cross Training + 20 minutes Conditioning
29 Aug
Mon
29
Rest Day
Tue
30
Cross Trainer - 5 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Wed
31
30 minutes Conditioning Work - Do When you can
Thu
01
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
02
30 minutes Conditioning Work
Sat
03
105 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
20 minutes Easy Cross Training + 20 minutes Conditioning
05 Sep
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
30 minutes Conditioning Work - Do When you can
Thu
08
10 minutes Warm Up, 3 x (4 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
09
30 minutes Conditioning Work
Sat
10
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
20 minutes Easy Cross Training + 20 minutes Conditioning
12 Sep
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
30 minutes Conditioning Work - Do When you can
Thu
15
Cross Trainer - 5 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
16
30 minutes Conditioning Work
Sat
17
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
18
Rest Day
19 Sep
Mon
19
Rest Day
Tue
20
10 minutes Easy, 10 minutes Steady, 10 minutes Easy - take a 2 minute brisk walk between each segment
Wed
21
30 minutes Conditioning Work - Do When you can
Thu
22
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
23
30 minutes Conditioning Work
Sat
24
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
25
20 minutes Easy Cross Training + 20 minutes Conditioning
26 Sep
Mon
26
Rest Day
Tue
27
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
30 minutes Conditioning Work - Do When you can
Thu
29
Cross Training: 5 minutes Warm Up, 2 x 8 minutes at Threshold effort with a 90 second recovery, 5 minutes Cool Down
Fri
30
30 minutes Conditioning Work
Sat
01
65 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
02
20 minutes Easy Cross Training + 20 minutes Conditioning
03 Oct
Mon
03
Rest Day
Tue
04
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
05
Rest Day
Thu
06
30 minutes Recovery Run
Fri
07
30 minutes Conditioning Work
Sat
08
Rest Day
Sun
09
Manchester Half
10 Oct
Mon
10
Rest Day
Tue
11
Rest Day
Wed
12
30 minutes Conditioning Work - Do When you can
Thu
13
30 minutes Easy Cross Training
Fri
14
30 minutes Conditioning Work
Sat
15
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
16
20 minutes Easy Cross Training + 20 minutes Conditioning
17 Oct
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
30 minutes Conditioning Work - Do if you can
Thu
20
Rest Day
Fri
21
Rest Day
Sat
22
5km Parkrun
Sun
23
30 minutes Conditioning Work
24 Oct
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 90 second recovery between reps, 10 minutes Cool Down
Wed
26
30 minutes Conditioning Work - Do if you can
Thu
27
Rest Day
Fri
28
Rest Day
Sat
29
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
30
30 minutes Conditioning Work
31 Oct
Mon
31
Rest Day
Tue
01
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
02
30 minutes Conditioning Work - Do if you can
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
5km Parkrun
Sun
06
30 minutes Conditioning Work
07 Nov
Mon
07
Rest Day
Tue
08
Rest Day
Wed
09
30 minutes Conditioning Work - Do if you can
Thu
10
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
11
Rest Day
Sat
12
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
13
30 minutes Conditioning Work
14 Nov
Mon
14
Rest Day
Tue
15
30 minutes Easy Run
Wed
16
30 minutes Conditioning Work - Do if you can
Thu
17
Rest Day
Fri
18
Rest Day
Sat
19
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
20
30 minutes Conditioning Work
21 Nov
Mon
21
Rest Day
Tue
22
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
23
30 minutes Conditioning Work - Do if you can
Thu
24
Rest Day
Fri
25
Rest Day
Sat
26
5km Parkrun
Sun
27
30 minutes Conditioning Work
28 Nov
Mon
28
Rest Day
Tue
29
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
30 minutes Conditioning Work - Do When you can
Thu
01
Cross Trainer - 5 minutes Warm Up, 12 x 1:30 on (85-90% effort) with 1 minute Easy Recovery, 5 minutes Cool Down
Fri
02
30 minutes Conditioning Work
Sat
03
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Rest Day
05 Dec
Mon
05
Rest Day
Tue
06
10 minutes Easy, 10 minutes Steady, 10 minutes Easy - take a 2 minute brisk walk between each segment
Wed
07
30 minutes Conditioning Work - Do When you can
Thu
08
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
09
30 minutes Conditioning Work
Sat
10
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
20 minutes Easy Cross Training + 20 minutes Conditioning
12 Dec
Mon
12
Rest Day
Tue
13
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
30 minutes Conditioning Work - Do When you can
Thu
15
Rest Day
Fri
16
30 minutes Conditioning Work
Sat
17
90 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
18
20 minutes Easy Cross Training + 20 minutes Conditioning
19 Dec
Mon
19
Rest Day
Tue
20
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
21
30 minutes Conditioning Work - Do When you can
Thu
22
Rest Day
Fri
23
Rest Day
Sat
24
50 minutes Easy Run
Sun
25
Rest Day - Happy Christmas
26 Dec
Mon
26
Rest Day
Tue
27
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
28
30 minutes Conditioning Work - Do When you can
Thu
29
35 minutes Easy Run
Fri
30
Rest Day
Sat
31
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
01
Rest