📊 All Training - Rita Sanna

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2026 2025

18 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
Gym Session A
Tue
10
30 minutes Brisk Walk
Wed
11
Gym Session B
Thu
12
Rest Day
Fri
13
45 minutes Cycle
Sat
14
Gym Session C
Sun
15
Rest Day
16 Feb
Mon
16
20 minutes VERY easy Run
Tue
17
Gym Session A
Wed
18
Rest Day
Thu
19
Gym Session B
Fri
20
45 minutes Cycle
Sat
21
30 minutes Recovery Run + Gym Session C
Sun
22
Rest Day
23 Feb
Mon
23
45 minutes Cycle
Tue
24
Gym Session B
Wed
25
10 minutes Warm Up, 5 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Thu
26
Gym Session A
Fri
27
60 minutes Easy Cycle
Sat
28
Long Hike
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
Gym Session A
Wed
04
Rest Day
Thu
05
Gym Session B
Fri
06
60 minutes Easy Cycle
Sat
07
45 minutes Easy Run + Gym Session C
Sun
08
Rest Day
09 Mar
Mon
09
Tue
10
Wed
11
Thu
12
Fri
13
Sat
14
Sun
15
16 Mar
Mon
16
Crossfit class
Tue
17
30 minutes Easy Run // Spin Class
Wed
18
Rest Day
Thu
19
45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class
Fri
20
Crossfit class
Sat
21
Weekend
Sun
22
Weekend
23 Mar
Mon
23
Crossfit class
Tue
24
45 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class
Wed
25
Rest Day
Thu
26
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down // Spin Class
Fri
27
Crossfit class
Sat
28
Weekend
Sun
29
Weekend
30 Mar
Mon
30
Crossfit class
Tue
31
Spin Class
Wed
01
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
02
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class
Fri
03
Crossfit class
Sat
04
Weekend
Sun
05
Weekend
06 Apr
Mon
06
Crossfit class
Tue
07
Spin Class
Wed
08
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Thu
09
Spin Class
Fri
10
Crossfit class
Sat
11
Weekend
Sun
12
Weekend
13 Apr
Mon
13
Crossfit class
Tue
14
Progression Run - 10 minutes Easy, 10 minutes Steady, 6 minutes Threshold, 6 minutes Cool Down // Spin Class
Wed
15
Crossfit class
Thu
16
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class
Fri
17
30 minutes Easy Run
Sat
18
Weekend
Sun
19
Weekend
20 Apr
Mon
20
Crossfit class
Tue
21
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down // Spin Class
Wed
22
Crossfit class
Thu
23
60 minutes Easy Long Run: Split - 4 minutes running, 1 minute walking // Spin Class
Fri
24
Crossfit class
Sat
25
Weekend
Sun
26
Weekend
27 Apr
Mon
27
Crossfit class
Tue
28
Spin Class
Wed
29
40 minutes Easy Run
Thu
30
10 minutes Warm Up, 5 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down // Spin Class
Fri
01
Rest Day
Sat
02
Weekend
Sun
03
Weekend