📊 All Training - Katherine Murray

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2026 2025 2024 2023 2022 2021

52 weeks in 2025

06 Jan
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
Club Training Session
Wed
08
Rest Day
Thu
09
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
10
20 - 30 minutes Conditioning Work
Sat
11
45 minutes Easy Cross Training
Sun
12
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
13 Jan
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
Club Training Session
Wed
15
Rest Day
Thu
16
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Fri
17
20 - 30 minutes Conditioning Work
Sat
18
30 minutes Easy Cross Training
Sun
19
75 minutes Easy Long Run
20 Jan
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
Club Training Session
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
24
20 - 30 minutes Conditioning Work
Sat
25
30 minutes Easy Cross Training
Sun
26
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
27 Jan
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
Club Training Session
Wed
29
Rest Day
Thu
30
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Fri
31
20 - 30 minutes Conditioning Work
Sat
01
45 minutes Easy Cross Training
Sun
02
90 minutes Easy Long Run
03 Feb
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
Club Training Session
Wed
05
Rest Day
Thu
06
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
07
20 minutes Easy Run + Strides
Sat
08
Parkrun - swap this week with next if you are doing the race then
Sun
09
30 minutes Recovery Run
10 Feb
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
Club Training Session
Wed
12
Rest Day
Thu
13
30 minutes Easy Cross Training
Fri
14
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Sat
15
30 minutes Recovery Run
Sun
16
90 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
17 Feb
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Club Training Session
Wed
19
Rest Day
Thu
20
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
21
30 minutes Easy Cross Training
Sat
22
20 - 30 minutes Conditioning Work
Sun
23
75 minutes Easy Long Run
24 Feb
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Club Training Session
Wed
26
Rest Day
Thu
27
30 minutes Easy Cross Training
Fri
28
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sat
01
30 minutes Easy Cross Training
Sun
02
100 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
03 Mar
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
Club Training Session
Wed
05
Rest Day
Thu
06
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
07
30 minutes Recovery Run
Sat
08
30 minutes Easy Cross Training
Sun
09
120 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
10 Mar
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
Club Training Session
Wed
12
Rest Day
Thu
13
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
14
30 minutes Easy Cross Training
Sat
15
Rest Day
Sun
16
Roddlesworth Roller 9km trail race
17 Mar
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Club Training Session
Wed
19
Rest Day
Thu
20
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
21
20 minutes Easy Run + Strides
Sat
22
5km
Sun
23
30 minutes Recovery Run
24 Mar
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Club Training Session
Wed
26
Rest Day
Thu
27
30 minutes Easy Cross Training
Fri
28
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
29
30 minutes Easy Cross Training
Sun
30
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
31 Mar
Mon
31
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
30 minutes Easy Cross Training
Sat
05
Rest Day
Sun
06
80 minutes Easy Long Run
07 Apr
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
Club Training Session
Wed
09
Rest Day
Thu
10
30 minutes Easy Cross Training
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
13
60 minutes Easy Run
14 Apr
Mon
14
Training Day Track Session - shorter session before 10km
Tue
15
Rest Day
Wed
16
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Thu
17
Rest Day
Fri
18
Salford 10km
Sat
19
Rest Day
Sun
20
60 minutes Easy Cross Training
21 Apr
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
Club Training Session
Wed
23
30 minutes Recovery Run
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
26
30 minutes Easy Cross Training
Sun
27
100 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
28 Apr
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
Club Training Session
Wed
30
Rest Day
Thu
01
30 minutes Easy Cross Training
Fri
02
45 minutes Steady Undulating Run
Sat
03
Rest Day
Sun
04
60 minutes Easy Run
05 May
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
Club Training Session
Wed
07
Rest Day
Thu
08
30 minutes Easy Cross Training
Fri
09
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
10
Rest Day
Sun
11
120 minutes Easy Long Run: Split - 18 minutes running, 2 minute walking
12 May
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
Club Training Session
Wed
14
Rest Day
Thu
15
30 minutes Recovery Run
Fri
16
Rest Day
Sat
17
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
18
75 minutes Easy Long Run
19 May
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
Club Training Session - light!
Wed
21
Rest Day
Thu
22
Dunham 5k
Fri
23
Rest Day
Sat
24
30 minutes Easy Cross Training
Sun
25
75 minutes Easy Long Run
26 May
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
Club Training Session
Wed
28
Rest Day
Thu
29
40 minutes Easy Run
Fri
30
Rest Day
Sat
31
10 minutes Warm Up, 2 x 3 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
01
60 minutes Easy Run
02 Jun
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Club Training Session
Wed
04
Rest Day
Thu
05
10 minutes Warm Up, 12 minutes at Threshold, 10 minutes Cool Down
Fri
06
Rest Day
Sat
07
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
Sun
08
80 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
09 Jun
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 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sat
14
30 minutes Easy Cross Training
Sun
15
75 minutes Easy Long Run
16 Jun
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Club Training Session
Wed
18
Rest Day
Thu
19
10 minutes Warm Up,2 x 12 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 2 x 4 x 400m at 5km effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
22
60 minutes Easy Run
23 Jun
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
Club Training Session
Wed
25
30 minutes Easy Cross Training
Thu
26
45 minutes Easy Run
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 4 x 8 minutes with a 90 second recovery, 10 minutes Cool Down - Rep 1 - 4, mins at 10k effort, 4 mins at Threshold. Rep 2 and 3, - 8 mins at Threshold. Rep 4 - 3 mins at Threshold effort, 5 mins at 10k effort.
Sun
29
60 minutes Easy Run
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
Club Training Session
Wed
02
30 minutes Easy Cross Training
Thu
03
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Fri
04
Rest Day
Sat
05
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
06
60 minutes Easy Run
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
Club Training Session
Wed
09
Rest Day
Thu
10
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)
Fri
11
Rest Day
Sat
12
10 minutes Warm Up, 2 x 5 x 800m at 10k pace with a 75 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
13
60 minutes Easy Cross Training
14 Jul
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
Club Training Session
Wed
16
30 minutes Easy Cross Training
Thu
17
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Fri
18
Rest Day
Sat
19
10 minutes Warm Up, 2 x 3 x 600m at 5km effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Sun
20
60 minutes Easy Run
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
Club Training Session
Wed
23
Rest Day
Thu
24
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Fri
25
Rest Day
Sat
26
10 minutes Warm Up, 6 x 45 seconds on (92+% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
27
40 minutes Easy Run
28 Jul
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
10 minutes Warm Up, 2 x 5 x 300m at 5km effort with a 60 second jog between reps, 10 minutes cool down
Wed
30
30 minutes Easy Cross Training
Thu
31
Rest Day
Fri
01
20 minutes Easy Run + Strides
Sat
02
British Transplant Games
Sun
03
British Transplant Games
04 Aug
Mon
04
Rest Day
Tue
05
20 - 30 minutes Conditioning Work
Wed
06
Rest Day
Thu
07
60 minutes Easy Run
Fri
08
Rest Day
Sat
09
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
Sun
10
60 minutes Easy Cross Training
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
Club Training Session
Wed
13
Rest Day
Thu
14
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
15
Rest Day
Sat
16
10 minutes Warm Up, 6 x 45 seconds on (92+% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
17
Rest Day
18 Aug
Mon
18
5km Race
Tue
19
Rest Day
Wed
20
10 minutes Warm Up, 2 x 3 x 200m at 5k effort with a 60 second jog between reps and a 3 minute jog recovery between sets, 10 minutes cool down
Thu
21
Brisk Walk + Stretch
Fri
22
Rest Day with some gentle movement
Sat
23
Track Day
Sun
24
Rest Day
25 Aug
Mon
25
Rest Day
Tue
26
Rest Day
Wed
27
Rest Day
Thu
28
Rest Day
Fri
29
Rest Day
Sat
30
Rest Day
Sun
31
Rest Day
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
Club Training Session
Wed
03
Rest Day
Thu
04
30 minutes Easy Run
Fri
05
Rest Day
Sat
06
30 minutes Easy Cross Training
Sun
07
40 minutes Easy Run
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
Club Training Session
Wed
10
Rest Day
Thu
11
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
12
Rest Day
Sat
13
30 minutes Easy Cross Training - include 1,2,3,2,1 minutes at 90% with a 60 second recovery in the middle
Sun
14
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
15 Sep
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Club Training Session
Wed
17
Rest Day
Thu
18
20 - 30 minutes Conditioning Work
Fri
19
Rest Day
Sat
20
30 minutes Easy Run
Sun
21
40 minutes Easy Run
22 Sep
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
Club Training Session
Wed
24
Rest Day
Thu
25
20 - 30 minutes Conditioning Work
Fri
26
Rest Day
Sat
27
20 - 30 minutes Conditioning Work
Sun
28
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
29 Sep
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
Club Training Session
Wed
01
Rest Day
Thu
02
30 minutes Easy Run
Fri
03
Rest Day
Sat
04
20 - 30 minutes Conditioning Work
Sun
05
60 minutes Easy Run
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
Club Training Session
Wed
08
Rest Day
Thu
09
20 - 30 minutes Conditioning Work
Fri
10
Rest Day
Sat
11
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
12
60 minutes Easy Run
13 Oct
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
Club Training Session
Wed
15
30 minutes Easy Cross Training
Thu
16
30 minutes Easy Run
Fri
17
Rest Day
Sat
18
30 minutes Steady Undulating Run
Sun
19
80 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
20 Oct
Mon
20
20 - 30 minutes Conditioning Work
Tue
21
Club Training Session
Wed
22
Rest Day
Thu
23
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
24
Rest Day
Sat
25
45 minutes Easy Cross Training - include 1,2,3,3,2,1 minutes at 90% with a 60 second recovery in the middle
Sun
26
75 minutes Easy Long Run
27 Oct
Mon
27
20 - 30 minutes Conditioning Work
Tue
28
Club Training Session
Wed
29
30 minutes Easy Cross Training
Thu
30
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
31
Rest Day
Sat
01
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle 30
Sun
02
100 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
03 Nov
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
Club Training Session
Wed
05
Rest Day
Thu
06
10 minutes Warm Up, 3 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
07
Rest Day
Sat
08
Rest Day
Sun
09
Long Run - Pacing friend.
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
Club Training Session
Wed
12
30 minutes Easy Cross Training
Thu
13
Rest Day
Fri
14
Rest Day
Sat
15
30 minutes Steady Undulating Run, include 1,2,2,1 minutes at 90% with a 60 second jog recovery in the middle 30
Sun
16
75 minutes Easy Long Run
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Club Training Session
Wed
19
30 minutes Recovery Run
Thu
20
Rest Day
Fri
21
10 minutes Warm Up, 3 x 8 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sat
22
30 minutes Easy Cross Training
Sun
23
100 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
24 Nov
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Club Training Session
Wed
26
30 minutes Easy Cross Training
Thu
27
40 minutes Easy Run
Fri
28
Rest Day
Sat
29
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
30
60 minutes Easy Run
01 Dec
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
Club Training Session
Wed
03
Rest Day
Thu
04
30 minutes Recovery Run
Fri
05
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
06
30 minutes Easy Cross Training
Sun
07
110 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
Club Training Session
Wed
10
Rest Day
Thu
11
30 minutes Recovery Run
Fri
12
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
13
30 minutes Easy Cross Training
Sun
14
75 minutes Easy Long Run
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
Club Training Session
Wed
17
Rest Day
Thu
18
30 minutes Easy Cross Training
Fri
19
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
20
30 minutes Easy Cross Training
Sun
21
100 minutes Easy Long Run: Split - 19 minutes running, 1 minute walking
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
24
30 minutes Easy Cross Training
Thu
25
Rest Day - Happy Christmas
Fri
26
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
27
Rest Day
Sun
28
60 minutes Easy Run
29 Dec
Mon
29
20 - 30 minutes Conditioning Work
Tue
30
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Wed
31
30 minutes Recovery Run
Thu
01
Rest
Fri
02
Rest
Sat
03
Rest
Sun
04
Rest