📊 All Training - Katherine Murray

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53 weeks in 2023

26 Dec
Mon
26
Rest
Tue
27
Rest
Wed
28
Rest
Thu
29
Rest
Fri
30
Rest
Sat
31
Rest
Sun
01
Rest Day - Happy new Year
02 Jan
Mon
02
Rest Day - Happy New Year
Tue
03
45 minutes Easy Run
Wed
04
30 minutes Conditioning Work - Do When you can
Thu
05
Rest Day
Fri
06
30 minutes Steady Undulating Run - Push hills to Threhsold Effort
Sat
07
45 minutes Easy Cross Training
Sun
08
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
09 Jan
Mon
09
Rest Day
Tue
10
10 minutes Warm Up, 4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Wed
11
30 minutes Conditioning Work - Do When you can
Thu
12
Rest Day
Fri
13
Rest Day
Sat
14
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
15
20 minutes Easy Cross Training + 20 minutes Conditioning
16 Jan
Mon
16
Rest Day
Tue
17
10 minutes Warm Up, 4 x (2 minutes Steady, 2 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
18
30 minutes Conditioning Work - Do When you can
Thu
19
35 minutes Easy Run
Fri
20
Rest Day
Sat
21
45 minutes Easy Run
Sun
22
20 minutes Easy Cross Training + 20 minutes Conditioning
23 Jan
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 5 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
30 minutes Conditioning Work - Do When you can
Thu
26
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
27
Rest Day
Sat
28
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
29
20 minutes Easy Cross Training + 20 minutes Conditioning
30 Jan
Mon
30
Rest Day
Tue
31
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
30 minutes Conditioning Work - Do When you can
Thu
02
30 minutes Recovery Run
Fri
03
Rest Day
Sat
04
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
Sun
05
20 minutes Easy Cross Training + 20 minutes Conditioning
06 Feb
Mon
06
Rest Day
Tue
07
Interval Session Club
Wed
08
30 minutes Conditioning Work - Do When you can
Thu
09
Rest Day
Fri
10
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
11
20 minutes Easy Cross Training + 20 minutes Conditioning
Sun
12
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
13 Feb
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 5,4,3,2,1 minutes at Threshold effort with a 75 second jog recovery between reps, 10 minutes Cool Down
Wed
15
30 minutes Easy Run
Thu
16
30 minutes Conditioning Work - Do if you can
Fri
17
Rest Day
Sat
18
Rest Day
Sun
19
70 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
20 Feb
Mon
20
Rest Day
Tue
21
Interval Session Club
Wed
22
30 minutes Conditioning Work - Do When you can
Thu
23
Rest Day
Fri
24
Rest Day
Sat
25
Parkrun
Sun
26
20 minutes Easy Cross Training + 20 minutes Conditioning
27 Feb
Mon
27
Iceland - run when you can
Tue
28
Iceland - run when you can
Wed
01
Iceland - run when you can
Thu
02
Iceland - run when you can
Fri
03
Iceland - run when you can
Sat
04
Iceland - run when you can
Sun
05
Trafford 10km
06 Mar
Mon
06
Rest Day
Tue
07
Interval Session Club
Wed
08
30 minutes Conditioning Work - Do When you can
Thu
09
Rest Day
Fri
10
10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Sat
11
Rest Day
Sun
12
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
13 Mar
Mon
13
Rest Day
Tue
14
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
40 minutes Easy Cross Training
Thu
16
Rest Day
Fri
17
Rest Day
Sat
18
Steady Parkrun
Sun
19
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
20 Mar
Mon
20
Rest Day
Tue
21
Interval Session Club
Wed
22
30 minutes Conditioning Work - Do When you can
Thu
23
Rest Day
Fri
24
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
25
Rest Day
Sun
26
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
27 Mar
Mon
27
Rest Day
Tue
28
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
29
40 minutes Easy Cross Training
Thu
30
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Fri
31
Rest Day
Sat
01
Recovery Parkrun
Sun
02
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
03 Apr
Mon
03
Rest Day
Tue
04
Club Training Session
Wed
05
30 minutes Conditioning Work - Do When you can
Thu
06
Rest Day
Fri
07
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
Sat
08
40 minutes Easy Cross Training
Sun
09
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
10 Apr
Mon
10
Rest Day
Tue
11
10 minutes Warm Up, 4 x 2 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
12
Rest Day
Thu
13
40 minutes Easy Cross Training
Fri
14
Rest Day
Sat
15
Parkrun
Sun
16
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
17 Apr
Mon
17
Rest Day
Tue
18
Club Training Session
Wed
19
30 minutes Conditioning Work - Do When you can
Thu
20
30 minutes Recovery Run
Fri
21
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
22
Rest Day
Sun
23
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
24 Apr
Mon
24
Rest Day
Tue
25
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
26
Rest Day
Thu
27
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 4 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Sun
30
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
01 May
Mon
01
Rest Day
Tue
02
Club Training Session
Wed
03
30 minutes Conditioning Work - Do When you can
Thu
04
Rest Day
Fri
05
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
06
Rest Day
Sun
07
10km Race
08 May
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
30 minutes Conditioning Work - Do When you can
Thu
11
30 minutes Recovery Run
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 60 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
Sun
14
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
15 May
Mon
15
Rest Day
Tue
16
Club Training Session
Wed
17
Rest Day
Thu
18
40 minutes Easy Cross Training
Fri
19
Rest Day
Sat
20
Parkrun
Sun
21
Rest Day
22 May
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
24
30 minutes Conditioning Work - Do When you can
Thu
25
30 minutes Recovery Run
Fri
26
Rest Day
Sat
27
45 minutes Easy Run
Sun
28
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
29 May
Mon
29
Rest Day
Tue
30
Club Training Session
Wed
31
30 minutes Conditioning Work - Do When you can
Thu
01
Rest Day
Fri
02
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
03
30 minutes Easy Cross Training
Sun
04
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
05 Jun
Mon
05
Rest Day
Tue
06
10 minutes Warm Up, 4 x (4 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
07
30 minutes Conditioning Work - Do When you can
Thu
08
Rest Day
Fri
09
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 5 x 90 seconds at 5k pace with a 45 second recovery, 10 minutes Cool Down
Sat
10
30 minutes Easy Cross Training
Sun
11
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
12 Jun
Mon
12
Rest Day
Tue
13
Club Training Session
Wed
14
30 minutes Conditioning Work - Do When you can
Thu
15
30 minutes Recovery Run
Fri
16
Rest Day
Sat
17
Parkrun
Sun
18
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
19 Jun
Mon
19
Rest Day
Tue
20
40 minutes Easy Run
Wed
21
30 minutes Conditioning Work - Do When you can
Thu
22
Sale Sizzlers 5km
Fri
23
Rest Day
Sat
24
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sun
25
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
26 Jun
Mon
26
Rest Day
Tue
27
Club Training Session
Wed
28
30 minutes Conditioning Work - Do When you can
Thu
29
Rest Day
Fri
30
10 minutes Warm Up, 3 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
01
Rest Day
Sun
02
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
03 Jul
Mon
03
Rest Day
Tue
04
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
05
Rest Day
Thu
06
Rest Day
Fri
07
Sale Sizzlers 5km
Sat
08
Rest Day
Sun
09
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
10 Jul
Mon
10
Rest Day
Tue
11
Club Training Session
Wed
12
30 minutes Conditioning Work - Do When you can
Thu
13
Rest Day
Fri
14
10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 6 x 90 seconds at 5k pace with a 60 second recovery, 10 minutes Cool Down
Sat
15
Rest Day
Sun
16
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
17 Jul
Mon
17
Rest Day
Tue
18
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
19
30 minutes Conditioning Work - Do When you can
Thu
20
35 minutes Easy Run
Fri
21
Rest Day
Sat
22
10 minutes Warm Up, 6 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
23
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
24 Jul
Mon
24
Rest Day
Tue
25
Club Training Session
Wed
26
Rest Day
Thu
27
Transplant Games
Fri
28
Transplant Games
Sat
29
Transplant Games
Sun
30
Transplant Games
31 Jul
Mon
31
Rest Day
Tue
01
30 minutes Recovery Run
Wed
02
Rest Day
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
35 minutes Easy Run
Sun
06
60 minutes Brisk Walk
07 Aug
Mon
07
Rest Day
Tue
08
Club Training Session
Wed
09
30 minutes Conditioning Work - Do When you can
Thu
10
Rest Day
Fri
11
10 minutes Warm Up, 3 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
12
Rest Day
Sun
13
60 minutes Easy Run
14 Aug
Mon
14
Rest Day
Tue
15
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
16
30 minutes Conditioning Work - Do When you can
Thu
17
30 minutes Recovery Run
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
20
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
21 Aug
Mon
21
Rest Day
Tue
22
Club Training Session
Wed
23
30 minutes Conditioning Work - Do When you can
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
26
40 minutes Easy Cross Training
Sun
27
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
28 Aug
Mon
28
Rest Day
Tue
29
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
30 minutes Conditioning Work - Do When you can
Thu
31
Rest Day
Fri
01
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Sat
02
30 minutes Easy Cross Training
Sun
03
Rest
04 Sep
Mon
04
Rest Day
Tue
05
Club Training Session
Wed
06
30 minutes Conditioning Work - Do When you can
Thu
07
Rest Day
Fri
08
10 minutes Warm Up, 4 x (6 minutes Steady, 4 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
09
Rest Day
Sun
10
120 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
11 Sep
Mon
11
Rest Day
Tue
12
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
13
30 minutes Conditioning Work - Do When you can
Thu
14
Rest Day
Fri
15
10 minutes Warm Up, 6 x 4 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
16
30 minutes Easy Cross Training
Sun
17
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
18 Sep
Mon
18
Rest Day
Tue
19
Club Training Session
Wed
20
30 minutes Conditioning Work - Do When you can
Thu
21
Rest Day
Fri
22
10 minutes Warm Up, 3 x 9 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
23
30 minutes Easy Cross Training
Sun
24
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
25 Sep
Mon
25
Rest Day
Tue
26
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
27
30 minutes Conditioning Work - Do When you can
Thu
28
Rest Day
Fri
29
40 minutes Easy Run
Sat
30
30 minutes Easy Cross Training
Sun
01
120 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
02 Oct
Mon
02
Rest Day
Tue
03
Club Training Session
Wed
04
30 minutes Conditioning Work - Do When you can
Thu
05
Rest Day
Fri
06
10 minutes Warm Up, 2 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
07
30 minutes Easy Cross Training
Sun
08
60 minutes Easy Run
09 Oct
Mon
09
Rest Day
Tue
10
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Wed
11
Rest Day
Thu
12
Rest Day
Fri
13
30 minutes Easy Run
Sat
14
Rest Day
Sun
15
Manchester Half Marathon
16 Oct
Mon
16
Rest Day
Tue
17
30 minutes Easy Cross Training
Wed
18
30 minutes Conditioning Work - Do When you can
Thu
19
Rest Day
Fri
20
30 minutes Recovery Run
Sat
21
30 minutes Easy Cross Training
Sun
22
60 minutes Easy Run
23 Oct
Mon
23
Rest Day
Tue
24
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
30 minutes Conditioning Work - Do When you can
Thu
26
Rest Day
Fri
27
40 minutes Easy Run
Sat
28
30 minutes Easy Cross Training
Sun
29
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
30 Oct
Mon
30
Rest Day
Tue
31
Club Training Session
Wed
01
30 minutes Conditioning Work - Do When you can
Thu
02
Rest Day
Fri
03
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
04
30 minutes Easy Cross Training
Sun
05
60 minutes Easy Run
06 Nov
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
30 minutes Conditioning Work - Do When you can
Thu
09
Rest Day
Fri
10
40 minutes Easy Run
Sat
11
30 minutes Steady Undulating Run
Sun
12
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
13 Nov
Mon
13
South Africa
Tue
14
South Africa
Wed
15
South Africa
Thu
16
South Africa
Fri
17
South Africa
Sat
18
South Africa
Sun
19
South Africa
20 Nov
Mon
20
South Africa
Tue
21
South Africa
Wed
22
South Africa
Thu
23
South Africa
Fri
24
South Africa
Sat
25
South Africa
Sun
26
10km
27 Nov
Mon
27
Rest Day
Tue
28
Club Training Session
Wed
29
30 minutes Conditioning Work - Do When you can
Thu
30
Rest Day
Fri
01
10 minutes Warm Up, 10 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
02
30 minutes Easy Cross Training
Sun
03
80 minutes Easy Run
04 Dec
Mon
04
Rest Day
Tue
05
10 minutes Warm Up, 6 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
06
30 minutes Conditioning Work - Do When you can
Thu
07
Rest Day
Fri
08
45 minutes Easy Cross Training
Sat
09
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
10
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
11 Dec
Mon
11
Rest Day
Tue
12
Club Training Session
Wed
13
30 minutes Conditioning Work - Do When you can
Thu
14
Rest Day
Fri
15
10 minutes Warm Up, 14 minutes at Threshold, 10 minutes Cool Down
Sat
16
45 minutes Easy Cross Training
Sun
17
80 minutes Easy Run
18 Dec
Mon
18
Rest Day
Tue
19
10 minutes Warm Up, 3 x (4 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
20
30 minutes Conditioning Work - Do When you can
Thu
21
Rest Day
Fri
22
45 minutes Easy Cross Training
Sat
23
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Sun
24
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
25 Dec
Mon
25
Rest Day - Happy Christmas
Tue
26
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
27
30 minutes Conditioning Work - Do When you can
Thu
28
Rest Day
Fri
29
30 minutes Easy Cross Training
Sat
30
Parkrun
Sun
31
60 minutes Easy Run