📊 All Training - Rita Sanna

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2026 2025

10 weeks in 2026

29 Dec
Mon
29
Rest
Tue
30
Rest
Wed
31
Rest
Thu
01
Progression Run - 10 minutes Easy, 8 minutes Steady, 6 minutes Threshold, 4 minutes Cool Down
Fri
02
45 minutes Cycle
Sat
03
165 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
04
Rest Day
05 Jan
Mon
05
30 minutes Recovery Run
Tue
06
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
07
Cross Fit
Thu
08
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
09
60 minutes Cycle
Sat
10
180 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
11
Rest Day
12 Jan
Mon
12
30 minutes Recovery Run
Tue
13
10 minutes Warm Up, 6 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
Cross Fit
Thu
15
10 minutes Warm Up, 2 x (2 minutes Steady, 6 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
16
45 minutes Cycle
Sat
17
120 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
18
Rest Day
19 Jan
Mon
19
Rest Day
Tue
20
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
21
Cross Fit
Thu
22
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
23
Rest Day
Sat
24
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking
Sun
25
Rest Day
26 Jan
Mon
26
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
27
Rest Day
Wed
28
Rest Day
Thu
29
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
30
Rest Day
Sat
31
20 minutes Easy Run + Strides
Sun
01
Dubai Marathon
02 Feb
Mon
02
Rest Day
Tue
03
Rest Day
Wed
04
Rest Day
Thu
05
Rest Day
Fri
06
Rest Day
Sat
07
Rest Day
Sun
08
Rest Day
09 Feb
Mon
09
Rest Day
Tue
10
30 minutes Brisk Walk
Wed
11
Cross Fit
Thu
12
Rest Day
Fri
13
45 minutes Cycle
Sat
14
30 minutes Easy Run
Sun
15
Rest Day
16 Feb
Mon
16
10 minutes Warm Up, 3 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
17
30 minutes Recovery Run
Wed
18
Cross Fit
Thu
19
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Fri
20
45 minutes Cycle
Sat
21
60 minutes Easy Run
Sun
22
Rest Day
23 Feb
Mon
23
10 minutes Warm Up, 4 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
24
30 minutes Recovery Run
Wed
25
Cross Fit
Thu
26
10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Fri
27
45 minutes Cycle
Sat
28
75 minutes Easy Long Run
Sun
01
Rest Day
02 Mar
Mon
02
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Tue
03
Rest Day
Wed
04
Cross Fit
Thu
05
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down
Fri
06
45 minutes Cycle
Sat
07
60 minutes Easy Run
Sun
08
Rest Day