📊 All Training - Adam Kinsmore-Ward

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2026

16 weeks in 2026

05 Jan
Mon
05
20 - 30 minutes Conditioning Work
Tue
06
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Wed
07
Weights
Thu
08
Indoor Bike - Intervals
Fri
09
30 minutes Easy Run
Sat
10
Rest Day
Sun
11
60 minutes Easy Run
12 Jan
Mon
12
20 - 30 minutes Conditioning Work
Tue
13
10 minutes Warm Up, 6 x 3 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
14
Weights
Thu
15
Indoor Bike - Intervals
Fri
16
10 minutes Easy, 10 minutes Steady, 10 minutes Easy
Sat
17
Rest Day
Sun
18
75 minutes Easy Long Run
19 Jan
Mon
19
20 - 30 minutes Conditioning Work
Tue
20
Indoor Bike - 45 to 60 minutes Easy to Steady
Wed
21
Weights
Thu
22
10 minutes Warm Up, 4 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
23
40 minutes Easy Run
Sat
24
Rest Day
Sun
25
60 minutes Easy Run
26 Jan
Mon
26
20 - 30 minutes Conditioning Work
Tue
27
10 minutes Warm Up, 4 x 5 minutes at Threshold effort with a 60 second recovery, 10 minutes Cool Down
Wed
28
Weights
Thu
29
10 minutes Warm Up, 3 x (4 minutes Steady, 3 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Fri
30
Indoor Bike - 45 to 60 minutes Easy to Steady
Sat
31
Rest Day
Sun
01
Gt Bentley Half
02 Feb
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
Indoor Bike - 45 to 60 minutes Easy to Steady
Wed
04
Weights
Thu
05
45 minutes Easy Run
Fri
06
Rest Day
Sat
07
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Sun
08
105 minutes Easy Long Run
09 Feb
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
10 minutes Warm Up, 10 x 45 seconds on (90% effort) with 15 second Easy Jog Recovery, 10 minutes Cool Down
Wed
11
Weights
Thu
12
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Fri
13
Indoor Bike - 45 to 60 minutes Easy to Steady
Sat
14
Rest Day
Sun
15
120 minutes Easy / Steady Long Run
16 Feb
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
18
30 minutes Recovery Run
Thu
19
Rest Day
Fri
20
40 minutes Easy Run
Sat
21
45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Sun
22
105 minutes Easy Long Run
23 Feb
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 14 x 30 seconds on (90% effort) with 30 second Easy Jog Recovery, 10 minutes Cool Down
Wed
25
Weights
Thu
26
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
Fri
27
Rest Day
Sat
28
30 minutes Recovery Run
Sun
01
135 minutes Easy / Steady Long Run
02 Mar
Mon
02
20 - 30 minutes Conditioning Work
Tue
03
15 minutes Easy, 15 minutes Threshold, 15 minutes Easy
Wed
04
Weights
Thu
05
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
06
Rest Day
Sat
07
20 minutes Easy Run + Strides
Sun
08
Colchester Half
09 Mar
Mon
09
20 - 30 minutes Conditioning Work
Tue
10
Rest Day
Wed
11
Weights
Thu
12
45 minutes Easy Run
Fri
13
Rest Day
Sat
14
10 minutes Warm Up, 6 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Sun
15
120 minutes Easy Long Run
16 Mar
Mon
16
20 - 30 minutes Conditioning Work
Tue
17
10 minutes Warm Up, 3 x 10 minutes at Threshold effort over undulating terrain with a 90 second recovery, 10 minutes Cool Down
Wed
18
Weights
Thu
19
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
20
Rest Day
Sat
21
45 minutes Easy Run
Sun
22
150 minutes Easy / Steady Long Run
23 Mar
Mon
23
20 - 30 minutes Conditioning Work
Tue
24
10 minutes Warm Up, 15, 10, 5, 5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
Wed
25
Weights
Thu
26
45 minutes Easy Run
Fri
27
Rest Day
Sat
28
10 minutes Warm Up, 3 x (5 minutes Steady, 5 minutes Threshold) with a 90 second recovery between sets, 10 minutes Cool Down
Sun
29
165 minutes Easy / Steady Long Run
30 Mar
Mon
30
20 - 30 minutes Conditioning Work
Tue
31
10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
01
Weights
Thu
02
10 minutes Warm Up, 4 x (4 minutes Threshold, 2 minutes 90% Effort) with a 120 second recovery between sets, 10 minutes Cool Down
Fri
03
Rest Day
Sat
04
30 minutes Recovery Run
Sun
05
180 minute Long Run; First 90 minutes Easy, Second 90 minutes at Marathon Pace
06 Apr
Mon
06
20 - 30 minutes Conditioning Work
Tue
07
10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
08
Weights
Thu
09
Rest Day
Fri
10
10 minutes Warm Up, 6 x 3 minutes at 90% (10km) effort with a 90 second recovery, 10 mintues Cool Down
Sat
11
30 minutes Recovery Run
Sun
12
120 minute Long Run; Pick up middle 90 minutes to Marathon Pace
13 Apr
Mon
13
20 - 30 minutes Conditioning Work
Tue
14
10 minutes Warm Up, 5 x 6 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
15
Weights
Thu
16
Rest Day
Fri
17
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
18
Rest Day
Sun
19
70 minute Long Run; Pick up middle 50 minutes to Marathon Pace
20 Apr
Mon
20
Rest Day
Tue
21
10 minutes Warm Up, 3 x 4 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Wed
22
Rest Day
Thu
23
30 minutes Easy Run - include 3 x 1 minutes at 90% with a 60 second jog recovery in the middle
Fri
24
Rest Day
Sat
25
20 minutes Easy Run + Strides (optional)
Sun
26
London Marathon