📊 All Training - Phil Sales
← Back17 weeks in 2026
29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
Rest Day
Fri
02
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
03
30 minutes Recovery Run
Sun
04
120 minutes Easy / Steady Long Run
05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets, 10 minutes Cool Down
Wed
07
45 minutes Easy Run
Thu
08
Rest Day
Fri
09
Rest Day
Sat
10
15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Sun
11
135 minutes Easy / Steady Long Run
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
30 minutes Recovery Run
Thu
15
Rest Day
Fri
16
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
17
45 minutes Easy Run
Sun
18
150 minutes Easy / Steady Long Run
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
21
45 minutes Easy Run
Thu
22
30 minutes Recovery Run
Fri
23
Rest Day
Sat
24
10 minutes Warm Up, 12 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Sun
25
90 minutes Easy Long Run
26 Jan
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
28
30 minutes Recovery Run
Thu
29
10 minutes Warm Up, 1,2,3,3,2,1 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Fri
30
Rest Day
Sat
31
60 minutes Easy Run
Sun
01
165 minutes Easy / Steady Long Run
02 Feb
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
45 minutes Easy Run
Wed
04
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
05
Rest Day
Fri
06
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)
Sat
07
30 minutes Recovery Run
Sun
08
120 minute Long Run; Pick up middle 60 minutes to Marathon Pace
09 Feb
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
11
45 minutes Easy Run
Thu
12
Rest Day
Fri
13
10 minutes Warm Up, 6 x 4 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
Sat
14
30 minutes Recovery Run
Sun
15
150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
16 Feb
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
Rest Day
Thu
19
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
20
Rest Day
Sat
21
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Sun
22
120 minutes Easy Long Run
23 Feb
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 6 x 4 minutes at 90% (10km) effort with a 90 second recovery, 10 minutes Cool Down
Wed
25
Rest Day
Thu
26
10 minutes Warm Up, 3 x 15 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
27
Rest Day
Sat
28
45 minutes Easy Run
Sun
01
165 minute Long Run; First 75 minutes Easy, Second 90 minutes at Marathon Pace
02 Mar
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
04
45 minutes Easy Run
Thu
05
Rest Day
Fri
06
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)
Sat
07
Rest Day
Sun
08
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
09 Mar
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
11
Rest Day
Thu
12
45 minutes Easy Run
Fri
13
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
14
Rest Day
Sun
15
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
16 Mar
Mon
16
Rest Day
Tue
17
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
18
Rest Day
Thu
19
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
20
Rest Day
Sat
21
20 minutes Easy Run + Strides
Sun
22
Rome Marathon
23 Mar
Mon
23
Rest Day
Tue
24
Rest Day
Wed
25
30 minutes Easy Cross Training
Thu
26
Stretch and Foam Roll
Fri
27
Rest Day
Sat
28
30 minutes Easy Cross Training
Sun
29
60 minutes Brisk Walk
30 Mar
Mon
30
Stretch and Foam Roll
Tue
31
30 minutes Easy Cross Training
Wed
01
Rest Day
Thu
02
30 minutes Recovery Run
Fri
03
Rest Day
Sat
04
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
05
60 minutes Easy Run
06 Apr
Mon
06
Rest Day
Tue
07
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
Rest Day
Thu
09
35 minutes Easy Run
Fri
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)
Sat
11
Rest Day
Sun
12
60 minutes Easy Run
13 Apr
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Rest Day
Thu
16
45 minutes Easy Run
Fri
17
10 minutes Warm Up, 5 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Sat
18
Rest Day
Sun
19
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
20 Apr
Mon
20
Rest
Tue
21
Rest
Wed
22
Rest
Thu
23
Rest
Fri
24
Rest
Sat
25
Rest
Sun
26
London Marathon