📊 All Training - Katherine Murray

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2026 2025 2024 2023 2022 2021

52 weeks in 2024

01 Jan
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
03
Rest Day
Thu
04
45 minutes Easy Cross Training
Fri
05
10 minutes Warm Up, 20 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
06
Rest Day
Sun
07
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
08 Jan
Mon
08
Rest Day
Tue
09
Club Training Session
Wed
10
30 minutes Conditioning Work - Do When you can
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Sat
13
45 minutes Easy Cross Training
Sun
14
80 minutes Easy Run
15 Jan
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
30 minutes Conditioning Work - Do When you can
Thu
18
Rest Day
Fri
19
45 minutes Easy Cross Training
Sat
20
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
21
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
22 Jan
Mon
22
Rest Day
Tue
23
Club Training Session
Wed
24
30 minutes Conditioning Work - Do When you can
Thu
25
Rest Day
Fri
26
10 minutes Warm Up, 2 x 11 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Sat
27
Rest Day
Sun
28
10km Race
29 Jan
Mon
29
Rest Day
Tue
30
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
31
30 minutes Conditioning Work - Do When you can
Thu
01
Rest Day
Fri
02
45 minutes Easy Cross Training
Sat
03
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
04
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
05 Feb
Mon
05
Rest Day
Tue
06
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Wed
07
30 minutes Conditioning Work - Do When you can
Thu
08
Rest Day
Fri
09
35 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
10
45 minutes Easy Cross Training
Sun
11
40 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
12 Feb
Mon
12
Rest Day
Tue
13
30 minutes Conditioning Work - Do When you can
Wed
14
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Thu
15
Rest Day
Fri
16
45 minutes Easy Cross Training
Sat
17
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
18
40 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
19 Feb
Mon
19
Rest Day
Tue
20
Club Training Session
Wed
21
30 minutes Conditioning Work - Do When you can
Thu
22
Rest Day
Fri
23
35 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
24
45 minutes Easy Cross Training
Sun
25
50 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
26 Feb
Mon
26
Rest Day
Tue
27
30 minutes Conditioning Work - Do When you can
Wed
28
30 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Thu
29
Rest Day
Fri
01
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
02
35 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sun
03
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
04 Mar
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
35 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sat
09
Rest Day
Sun
10
50 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
11 Mar
Mon
11
Rest Day
Tue
12
30 minutes Conditioning Work - Do When you can
Wed
13
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Thu
14
Rest Day
Fri
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
16
40 minutes Easy Run: Split - 2 minutes running, 1 minute walking
Sun
17
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
18 Mar
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 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
23
Rest Day
Sun
24
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
25 Mar
Mon
25
Rest Day
Tue
26
30 minutes Conditioning Work - Do When you can
Wed
27
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
28
Rest Day
Fri
29
30 minutes Easy Run: Split - 4 minutes running, 1 minute walking
Sat
30
Rest Day
Sun
31
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
01 Apr
Mon
01
Rest Day
Tue
02
30 minutes Recovery Run
Wed
03
20 - 30 minutes Conditioning Work
Thu
04
30 minutes Easy Run
Fri
05
Rest Day
Sat
06
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
07
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
08 Apr
Mon
08
Rest Day
Tue
09
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
10
20 - 30 minutes Conditioning Work
Thu
11
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
12
30 minutes Recovery Run
Sat
13
40 minutes Easy Cross Training
Sun
14
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
15 Apr
Mon
15
Rest Day
Tue
16
Club Training Session
Wed
17
20 - 30 minutes Conditioning Work
Thu
18
Rest Day
Fri
19
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
20
40 minutes Easy Cross Training
Sun
21
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
22 Apr
Mon
22
Rest Day
Tue
23
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
24
20 - 30 minutes Conditioning Work
Thu
25
35 minutes Easy Run
Fri
26
40 minutes Easy Cross Training
Sat
27
10 minutes Warm Up, 5 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sun
28
60 minutes Easy Run
29 Apr
Mon
29
Rest Day
Tue
30
Club Training Session
Wed
01
20 - 30 minutes Conditioning Work
Thu
02
Rest Day
Fri
03
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
04
40 minutes Easy Cross Training
Sun
05
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
06 May
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 8 x 1 minute on (90 effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
08
20 - 30 minutes Conditioning Work
Thu
09
40 minutes Easy Cross Training
Fri
10
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
11
Rest Day
Sun
12
70 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
13 May
Mon
13
Rest Day
Tue
14
Club Training Session
Wed
15
20 - 30 minutes Conditioning Work
Thu
16
40 minutes Easy Cross Training
Fri
17
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
18
Rest Day
Sun
19
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
20 May
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Wed
22
40 minutes Easy Cross Training
Thu
23
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
10 minutes Warm Up, 3 x 3 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
Sun
26
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
27 May
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
Club Training Session
Wed
29
Rest Day
Thu
30
30 minutes Recovery Run
Fri
31
10 minutes Warm Up, 2 x 4 x 2 minutes at 5k Pace with a 45 second recovery between reps and a 2 minute recovery between sets, 10 minutes Cool Down
Sat
01
40 minutes Easy Cross Training
Sun
02
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
03 Jun
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
30 minutes Easy Run
Wed
05
Vets Athletics Meet
Thu
06
30 minutes Recovery Run
Fri
07
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 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 Jun
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
Club Training Session
Wed
12
Rest Day
Thu
13
30 minutes Recovery Run
Fri
14
10 minutes Warm Up, 12 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Sat
15
40 minutes Easy Cross Training
Sun
16
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
17 Jun
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Club Training Session
Wed
19
Rest Day
Thu
20
Sale Sizzlers 5km
Fri
21
Rest Day
Sat
22
40 minutes Easy Cross Training
Sun
23
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
24 Jun
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Club Training Session
Wed
26
40 minutes Easy Cross Training
Thu
27
Rest Day
Fri
28
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
29
40 minutes Easy Cross Training
Sun
30
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
01 Jul
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
Club Training Session
Wed
03
Rest Day
Thu
04
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
05
Sale Sizzlers 5km
Sat
06
Rest Day
Sun
07
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
08 Jul
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
Club Training Session
Wed
10
40 minutes Easy Cross Training
Thu
11
10 minutes Warm Up, 3 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
12
Rest Day
Sat
13
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
Sun
14
60 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
15 Jul
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Club Training Session
Wed
17
Rest Day
Thu
18
20 minutes Easy Run + Strides
Fri
19
Sale Sizzlers 5km
Sat
20
Rest Day
Sun
21
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
22 Jul
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
Club Training Session
Wed
24
Rest Day
Thu
25
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)
Fri
26
Rest Day
Sat
27
10 minutes Warm Up, 3 x 3 x 300m at 5km effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
28
55 minutes Easy Run
29 Jul
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 2 x 4 x 200m at 5km effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Wed
31
Rest Day
Thu
01
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
02
Rest Day
Sat
03
5km - Transplant Games
Sun
04
Rest Day
05 Aug
Mon
05
Rest Day
Tue
06
Rest Day
Wed
07
30 minutes Easy Run
Thu
08
30 minutes Easy Cross Training
Fri
09
Rest Day
Sat
10
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
11
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
12 Aug
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
Club Training Session
Wed
14
Rest Day
Thu
15
45 minutes Easy Cross Training
Fri
16
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
17
Rest Day
Sun
18
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
19 Aug
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
Club Training Session
Wed
21
30 minutes Recovery Run
Thu
22
Rest Day
Fri
23
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
24
30 minutes Easy Cross Training
Sun
25
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
26 Aug
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
Club Training Session
Wed
28
30 minutes Easy Cross Training
Thu
29
Rest Day
Fri
30
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
31
30 minutes Easy Cross Training
Sun
01
120 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
02 Sep
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Club Training Session
Wed
04
30 minutes Easy Cross Training
Thu
05
30 minutes Recovery Run
Fri
06
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
07
Rest Day
Sun
08
60 minutes Easy Run
09 Sep
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Club Training Session
Wed
11
30 minutes Easy Cross Training
Thu
12
30 minutes Recovery Run
Fri
13
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
14
Rest Day
Sun
15
120 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
16 Sep
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Club Training Session
Wed
18
Rest Day
Thu
19
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
20
Rest Day
Sat
21
Parkrun
Sun
22
Rest Day
23 Sep
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
Club Training Session
Wed
25
Rest Day
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
45 minutes Easy Cross Training
Sun
29
90 minutes Long Run - Pick up last 20 minutes to Half Marathon Pace
30 Sep
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
Club Training Session
Wed
02
Rest Day
Thu
03
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Fri
04
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
05
45 minutes Easy Cross Training
Sun
06
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
07 Oct
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
Club Training Session
Wed
09
Rest Day
Thu
10
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Fri
11
Rest Day
Sat
12
Rest Day
Sun
13
Manchester Half Marathon
14 Oct
Mon
14
Rest Day
Tue
15
20 - 30 minutes Conditioning Work
Wed
16
Rest Day
Thu
17
45 minutes Easy Cross Training
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
20
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
21 Oct
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
Club Training Session
Wed
23
Rest Day
Thu
24
30 minutes Recovery Run
Fri
25
45 minutes Easy Cross Training
Sat
26
Rest Day
Sun
27
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
28 Oct
Mon
28
Travel Day
Tue
29
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
30
Rest Day
Thu
31
50 minutes Easy Run
Fri
01
Travel Day
Sat
02
transplant sport training day
Sun
03
60 minutes Easy Run
04 Nov
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
Club Training Session
Wed
06
Rest Day
Thu
07
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
08
45 minutes Easy Cross Training
Sat
09
30 minutes Recovery Run
Sun
10
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
11 Nov
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
Club Training Session
Wed
13
45 minutes Easy Cross Training
Thu
14
10 minutes Warm Up, 4 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)
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 3 x 5 x 200m at 5km effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
17
60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
18 Nov
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
Club Training Session
Wed
20
Rest Day
Thu
21
10 minutes Easy, 10 minutes Threshold, 10 minutes Easy
Fri
22
Rest Day
Sat
23
Rest Day
Sun
24
10km Race
25 Nov
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
45 minutes Easy Cross Training
Wed
27
Rest Day
Thu
28
45 minutes Easy Run
Fri
29
10 minutes Warm Up, 10 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
30
45 minutes Easy Cross Training
Sun
01
80 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
02 Dec
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Club Training Session
Wed
04
45 minutes Easy Cross Training
Thu
05
Rest Day
Fri
06
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
07
Rest Day
Sun
08
75 minutes Easy Long Run
09 Dec
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Club Training Session
Wed
11
Rest Day
Thu
12
30 minutes Recovery Run
Fri
13
10 minutes Warm Up, 3 x (6 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
14
45 minutes Easy Cross Training
Sun
15
60 minutes Easy Long Run
16 Dec
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Club Training Session
Wed
18
30 minutes Recovery Run
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 8 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
21
45 minutes Easy Cross Training
Sun
22
75 minutes Easy Long Run
23 Dec
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
Rest Day - Happy Christmas
Thu
26
45 minutes Easy Run
Fri
27
45 minutes Easy Cross Training
Sat
28
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
29
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking