27 July
Easy run
DoneEasy run
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Shared training plan
50K · Jan 16, 2027
25 weeks · 4 runs per week · Long run on sunday
Shared by Gary Wilmot
Distance
50K
Level
Beginner
Event date
Jan 16, 2027
Training progress
Plan overview
Open a week to see its planned sessions and recorded progress.
27 July
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Runners Gateway Training
Create a plan, edit the sessions as life changes, and record your progress towards an event.
28 July
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Started the day with a few minutes of light stretching and body weight activity
29 July
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Felt ok, ran a little more on this one and added about 500m in the same time as previous session.
Open activity30 July
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Another rest day and another day that started with a few minutes of stretching and body weight work.
31 July
20 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
1 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Complete rest day 😁
2 Aug
10 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
Session note
Back, feet and legs sore towards the end but mostly a good solid, enjoyable session.
Open activity3 Aug
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
Session note
100% walked. Hated every moment, sore back, sore feet, sore legs…. But happy I got it done 🤣
Open activity4 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
Session note
Complete rest today - the body definitely needed it. Legs not as sore today thankfully 😅
5 Aug
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
Session note
Felt a lot better than imagined. Woke up feeling good, recovery session and rest day did their job and I was moving more freely than I thought I might. Even got in a few short jogs along the way.
Open activity6 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
7 Aug
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
8 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Aug
11 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
10 Aug
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
11 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
12 Aug
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
13 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
14 Aug
25 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
15 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Aug
11.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
17 Aug
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
18 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
19 Aug
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
20 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
21 Aug
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
22 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Aug
9.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run stays in place, but its distance drops during this cutback week to create recovery.
24 Aug
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
25 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
26 Aug
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
27 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
28 Aug
30 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
29 Aug
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Aug
12.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
31 Aug
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
1 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
2 Sept
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
3 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Sept
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
5 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Sept
13.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
7 Sept
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
8 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Sept
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
10 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Sept
35 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
12 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Sept
14.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
14 Sept
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
15 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Sept
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
17 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Sept
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
19 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
20 Sept
12 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run stays in place, but its distance drops during this cutback week to create recovery.
21 Sept
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
22 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Sept
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
24 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Sept
40 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
26 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
27 Sept
16 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
28 Sept
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
29 Sept
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Sept
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
1 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
2 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
3 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Oct
17 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
5 Oct
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
6 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
7 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
8 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
10 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Oct
18.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
12 Oct
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
13 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
14 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
15 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
17 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Oct
15 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run stays in place, but its distance drops during this cutback week to create recovery.
19 Oct
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
20 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
21 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
22 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
24 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Oct
20 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
26 Oct
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
27 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
28 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
29 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Oct
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
31 Oct
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
1 Nov
21.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
2 Nov
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
3 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
5 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
7 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
8 Nov
23.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
9 Nov
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
10 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
12 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
14 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
15 Nov
18.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run stays in place, but its distance drops during this cutback week to create recovery.
16 Nov
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
17 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
19 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
20 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
21 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
22 Nov
25 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
23 Nov
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
24 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
26 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
27 Nov
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
28 Nov
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
29 Nov
27 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
30 Nov
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
1 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
2 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
3 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
4 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
5 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Dec
29.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
7 Dec
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
8 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
9 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
10 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
12 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Dec
23.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run stays in place, but its distance drops during this cutback week to create recovery.
14 Dec
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
15 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
16 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
17 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
18 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
19 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
20 Dec
31.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
21 Dec
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
22 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
23 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
24 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
25 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
26 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
27 Dec
22 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
28 Dec
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
29 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
30 Dec
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
31 Dec
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
1 Jan
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
2 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
3 Jan
14.5 km · Easy
Keep the effort conversational. Use this session to practise steady time on your feet and the surfaces you expect where practical.
Why it’s here: The long run develops the endurance needed for the target event.
4 Jan
20 min · Easy
Keep this gentle and use run-walk breaks whenever they help.
Why it’s here: This deliberately light session follows the long run without adding another demanding day.
5 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
6 Jan
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
7 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
8 Jan
45 min · Easy
Use an easy run-walk rhythm. You should be able to speak in full sentences.
Why it’s here: Easy running builds aerobic consistency while leaving room to recover for the sessions that carry more load.
9 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
10 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
11 Jan
30 min · Steady
Keep this controlled. Include a few short relaxed pick-ups only if they already feel familiar.
Why it’s here: A short familiar run keeps the weekly rhythm without adding meaningful fatigue.
12 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
13 Jan
30 min · Steady
Keep this controlled. Include a few short relaxed pick-ups only if they already feel familiar.
Why it’s here: A short familiar run keeps the weekly rhythm without adding meaningful fatigue.
14 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.
15 Jan
20 min · Easy
Keep this very easy and finish wanting to do more.
Why it’s here: A short familiar run keeps the weekly rhythm without adding meaningful fatigue.
16 Jan
50 km · Race
Use the plan as context, follow the event instructions, and run or run-walk the day you have prepared for.
Why it’s here: Race day completes the training block and belongs in the plan itself.
17 Jan
Rest day · Rest
Take a rest day. Gentle walking or mobility is optional if it helps you feel better.
Why it’s here: Rest is part of the plan and gives your body time to absorb the running.