📊 All Training - Phil Sales

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2025

32 weeks in 2025

19 May
Mon
19
Rest
Tue
20
EASIER DAY
Wed
21
EASIER DAY
Thu
22
EASIER DAY
Fri
23
Rest
Sat
24
Rest
Sun
25
Rest
26 May
Mon
26
Rest
Tue
27
Rest
Wed
28
Rest
Thu
29
30 minutes Recovery Run
Fri
30
20 - 30 minutes Conditioning Work
Sat
31
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
01
45 minutes Easy Run
02 Jun
Mon
02
Rest Day
Tue
03
20 - 30 minutes Conditioning Work
Wed
04
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
05
Rest Day
Fri
06
40 minutes Easy Run
Sat
07
12 minutes Easy, 12 minutes Steady, 12 minutes Easy
Sun
08
45 minutes Easy Run
09 Jun
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Rest Day
Wed
11
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
12
Rest Day
Fri
13
10 minutes Warm Up, 12 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sat
14
30 minutes Recovery Run
Sun
15
75 minutes Easy Long Run
16 Jun
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
Rest Day
Wed
18
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
19
Rest Day
Fri
20
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
21
Rest Day
Sun
22
90 minutes Easy Long Run
23 Jun
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
Rest Day
Wed
25
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
26
Rest Day
Fri
27
45 minutes Steady Undulating Run
Sat
28
30 minutes Recovery Run
Sun
29
105 minutes Easy / Steady Long Run
30 Jun
Mon
30
20 - 30 minutes Conditioning Work
Tue
01
Rest Day
Wed
02
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
Thu
03
Rest Day
Fri
04
Rest Day
Sat
05
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
06
75 minutes Easy Long Run
07 Jul
Mon
07
20 - 30 minutes Conditioning Work
Tue
08
Rest Day
Wed
09
10 minutes Warm Up, 4 x 6 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Thu
10
Rest Day
Fri
11
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sat
12
30 minutes Recovery Run
Sun
13
105 minutes Easy / Steady Long Run
14 Jul
Mon
14
20 - 30 minutes Conditioning Work
Tue
15
Rest Day
Wed
16
10 minutes Warm Up, 4 x 7 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Thu
17
Rest Day
Fri
18
45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
Sat
19
30 minutes Recovery Run
Sun
20
120 minutes Easy / Steady Long Run
21 Jul
Mon
21
20 - 30 minutes Conditioning Work
Tue
22
Rest Day
Wed
23
40 minutes Easy Run
Thu
24
Rest Day
Fri
25
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
26
Rest Day
Sun
27
60 minutes Easy Run
28 Jul
Mon
28
20 - 30 minutes Conditioning Work
Tue
29
Rest Day
Wed
30
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
31
Rest Day
Fri
01
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sat
02
30 minutes Recovery Run
Sun
03
165 minutes Easy / Steady Long Run
04 Aug
Mon
04
20 - 30 minutes Conditioning Work
Tue
05
Rest Day
Wed
06
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Thu
07
Rest Day
Fri
08
10 minutes Warm Up, 1,2,3,4,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
09
Rest Day
Sun
10
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
11 Aug
Mon
11
20 - 30 minutes Conditioning Work
Tue
12
Rest Day
Wed
13
60 minutes Easy Run
Thu
14
Rest Day
Fri
15
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sat
16
45 minutes Easy Run
Sun
17
180 minutes Easy / Steady Long Run
18 Aug
Mon
18
20 - 30 minutes Conditioning Work
Tue
19
Rest Day
Wed
20
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
21
Rest Day
Fri
22
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
23
45 minutes Easy Run
Sun
24
75 minutes Easy Run - Include 10 x (1 minute at 90%, 1 minute Easy) in the middle
25 Aug
Mon
25
20 - 30 minutes Conditioning Work
Tue
26
Rest Day
Wed
27
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
28
Rest Day
Fri
29
10 minutes Warm Up, 1,2,3,4,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
30
Rest Day
Sun
31
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
01 Sep
Mon
01
20 - 30 minutes Conditioning Work
Tue
02
Rest Day
Wed
03
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
04
Rest Day
Fri
05
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
06
30 minutes Recovery Run
Sun
07
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
08 Sep
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
Rest Day
Wed
10
10 minutes Warm Up, 20 minutes at Threshold Effort, 2 minutes Recovery, 6 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Thu
11
Rest Day
Fri
12
10 minutes Warm Up, 6 x 5 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
Sat
13
Rest Day
Sun
14
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
15 Sep
Mon
15
Rest Day
Tue
16
10 minutes Warm Up, 3 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
17
Rest Day
Thu
18
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
19
Rest Day
Sat
20
20 minutes Easy Run + Strides
Sun
21
Berlin
22 Sep
Mon
22
Rest Day
Tue
23
Rest Day
Wed
24
Stretch and Foam Roll
Thu
25
Rest Day
Fri
26
Rest Day
Sat
27
Stretch and Foam Roll
Sun
28
Rest Day
29 Sep
Mon
29
Rest Day
Tue
30
Stretch and Foam Roll
Wed
01
30 minutes Easy Walk
Thu
02
Stretch and Foam Roll
Fri
03
30 minutes Easy Walk
Sat
04
20 minutes VERY EASY Run
Sun
05
Rest Day
06 Oct
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
30 minutes Easy Run
Wed
08
Stretch and Foam Roll
Thu
09
Rest Day
Fri
10
20 - 30 minutes Conditioning Work
Sat
11
30 minutes Easy Run
Sun
12
Rest Day
13 Oct
Mon
13
Rest
Tue
14
Rest
Wed
15
Rest
Thu
16
Rest
Fri
17
Rest
Sat
18
Rest
Sun
19
Rest
20 Oct
Mon
20
Rest
Tue
21
Rest
Wed
22
Rest
Thu
23
Rest
Fri
24
Rest
Sat
25
Rest
Sun
26
Rest
27 Oct
Mon
27
Rest
Tue
28
Rest
Wed
29
Rest
Thu
30
Rest
Fri
31
Rest
Sat
01
Rest
Sun
02
Rest
03 Nov
Mon
03
20 - 30 minutes Conditioning Work
Tue
04
Rest Day
Wed
05
10 minutes Warm Up, 4 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
06
Rest
Fri
07
20 - 30 minutes Conditioning Work
Sat
08
30 minutes Recovery Run
Sun
09
45 minutes Easy Run
10 Nov
Mon
10
20 - 30 minutes Conditioning Work
Tue
11
Rest Day
Wed
12
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
13
Rest Day
Fri
14
20 - 30 minutes Conditioning Work
Sat
15
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sun
16
60 minutes Easy Run
17 Nov
Mon
17
20 - 30 minutes Conditioning Work
Tue
18
Rest Day
Wed
19
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
Thu
20
Rest Day
Fri
21
20 - 30 minutes Conditioning Work
Sat
22
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
23
60 minutes Easy Run
24 Nov
Mon
24
20 - 30 minutes Conditioning Work
Tue
25
Rest Day
Wed
26
10 minutes Warm Up, 5 x 5 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
27
Rest Day
Fri
28
30 minutes Recovery Run
Sat
29
45 minutes Steady Undulating Run
Sun
30
60 minutes Easy Run
01 Dec
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
30 minutes Recovery Run
Thu
04
Rest Day
Fri
05
30 minutes Recovery Run
Sat
06
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
07
75 minutes Easy Long Run
08 Dec
Mon
08
20 - 30 minutes Conditioning Work
Tue
09
40 minutes Easy Run
Wed
10
Progression Run - 12 minutes Easy, 10 minutes Steady, 8 minutes Threshold, 6 minutes Cool Down
Thu
11
30 minutes Recovery Run
Fri
12
Rest Day
Sat
13
10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
14
90 minutes Easy Long Run
15 Dec
Mon
15
20 - 30 minutes Conditioning Work
Tue
16
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
17
10 minutes Warm Up, 8 x 1:30 on (85-90% effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Thu
18
30 minutes Recovery Run
Fri
19
Rest Day
Sat
20
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Sun
21
90 minutes Easy Long Run
22 Dec
Mon
22
20 - 30 minutes Conditioning Work
Tue
23
10 minutes Warm Up, 10, 6, 3, 3 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
24
50 minutes Easy Run
Thu
25
Rest Day - Happy Christmas
Fri
26
30 minutes Recovery Run
Sat
27
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
28
75 minutes Easy Long Run