Tim’s Training
TRAINING BLOCK 15:
26th May - 8th June
Monday
26/5/2025
Easy run:
5km
Tuesday
27/5/2025
Rest
Thursday
29/5/2025
Rest
Friday
30/5/2025
Saturday
31/5/2025
Easy run:
10km
Sunday
1/6/2025
Rest
Pace:
Easy run: 6:00min/km
Tempo:: 5:00min/km
NOTES: Hi Tim, I hope you are well and ready to train again. Let me know when you find a target event and we will works toward it. For the moment we will keep the running low and will work on a bit of strength for the next 3-4 weeks. Working on your strength with some exercises focussing on muscles used for running will maybe help your legs and feet to feel less sore. See the new strength workout and let me know if you have any problems with it. and don't forget to stretch to make sure we start on a good base.
Monday
2/6/2025
Rest
Tuesday
3/6/2025
Easy run:
7km
Thursday
5/6/2025
Rest
Friday
6/6/2025
Easy run:
12km
Saturday
7/6/2025
Sunday
8/6/2025
Rest
TRAINING BLOCK 14:
12th May - 25th May
Monday
12/5/2025
Easy run:
5km
Tuesday
13/5/2025
Rest
Thursday
15/5/2025
Rest
Friday
16/5/2025
Rest
Saturday
17/5/2025
Easy run:
10km
Sunday
18/5/2025
Rest
Pace:
Easy run: 6:00min/km
Tempo:: 5:00min/km
NOTES: Hi Tim, after watching your Strava and seeing you weren’t able to train a lot, I will almost copy and paste the training, I can't get your training to evolve and get your mileage up if you can't run at the moment. If you can't exercise much, try to fit 1 run and 1 strength session, this will be a good way to maintain the fitness. Let me know when you are back and we will get you back in full training mode.
Monday
19/5/2025
Rest
Tuesday
20/5/2025
Easy run:
7km
Thursday
22/5/2025
Rest
Friday
23/5/2025
Rest
Saturday
24/5/2025
Easy run:
10km
Sunday
25/5/2025
Rest
TRAINING BLOCK 13:
28th April - 11th May
Monday
28/4/2025
Easy run:
5km
Tuesday
29/4/2025
Rest
Thursday
1/5/2025
Tempo:
10min WU
3x 5min at 5:00 with 1min recovery
10min CD
Friday
2/5/2025
Saturday
3/5/2025
Easy run:
10km
Sunday
4/5/2025
Rest
Pace:
Easy run: 6:00min/km
Tempo:: 5:00min/km
NOTES: Hi Tim, as we spoke by message I"m keeping the next few weeks very easy and hopefully you can fit some training in your schedule. I'm actually not changing it from the past weeks. I just added a tempo run for this week. Let me know after these 2 weeks how your schedule look like and we will get you back in proper training. Also look at the stretching link, is 2 quick stretching routines you can do, ideally at the end of the day.
Monday
5/5/2025
Rest
Tuesday
6/5/2025
Easy run:
7km
Thursday
8/5/2025
Easy run:
7km
Friday
9/5/2025
Rest
Saturday
10/5/2025
Easy run:
10km
Sunday
11/5/2025
Rest
TRAINING BLOCK 12:
14th April - 27th April
Monday
14/4/2025
Easy run:
5km
Tuesday
15/4/2025
Rest
Thursday
17/4/2025
Easy run:
5km
Friday
18/4/2025
Rest
Saturday
19/4/2025
Easy run:
10km
Sunday
20/4/2025
Rest
Pace:
Easy run: 6:00min/km
NOTES: Hi Tim, now that we have more time to train for your backyard, let's take another 2 weeks easy to rest your legs. Have a look at the glute workout and let me know if you need more explanation. Hopefully after these 2 weeks of small mileage we can get you back up.
Monday
21/4/2025
Rest
Tuesday
22/4/2025
Easy run:
7km
Thursday
24/4/2025
Easy run:
7km
Friday
25/4/2025
Rest
Saturday
26/4/2025
Easy run:
10km
Sunday
27/4/2025
Rest
TRAINING BLOCK 11:
31st March - 13th April
Monday
31/3/2025
Easy run:
5km
Tuesday
1/4/2025
Tempo:
10min WU
3x 10min tempo with 2min recovery jog between
10min CD
Wednesday
2/4/2025
Rest
Thursday
3/4/2025
Easy run:
5km
Friday
4/4/2025
Easy run:
3km
Saturday
5/4/2025
NTTD Simulation
Sunday
6/4/2025
Rest
Pace:
Easy run: 6:00min/km
Tempo:: 5:00min/km
NOTES: Hi Tim, keep up the good work! We are almost there my friend. Only 1 week before the NTTD simulation, after that an easy week to recover before a few more good sessions to finish the training. The race will come quickly and you have done an awesome job with the training. Keep pushing and keep up the good work mate!
Monday
24/3/2025
Rest
Tuesday
25/3/2025
Easy run:
7km
Wednesday
26/3/2025
Rest
Thursday
27/3/2025
Easy run:
10km
Friday
28/3/2025
Rest
Saturday
29/3/2025
Easy run:
10km
Sunday
30/3/2025
Easy run:
15km
TRAINING BLOCK 10:
17th March - 30th March
Monday
17/3/2025
Rest
Tuesday
18/3/2025
Easy run:
15km
Thursday
20/3/2025
Rest
Friday
21/3/2025
Hills:
10min WU
4x 200m uphill walk down to recover
10min CD
Saturday
22/3/2025
Easy run:
10km
Sunday
23/3/2025
Long run:
3hrs on trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo:: 5:00min/km
NOTES: Hi Tim, awesome work in your training, keep going! You will have 2 hard weeks before starting tapering for NTTD simulation. The only thing for your hills rep is to not push too hard, run up but don't sprint.
Monday
24/3/2025
Rest
Tuesday
25/3/2025
Tempo:
10min WU
3x 10min tempo with 2min recovery jog between
10min CD
Thursday
27/3/2025
Rest
Friday
28/3/2025
Long run:
5hrs on trail
Saturday
29/3/2025
Easy run:
10km
Sunday
30/3/2025
Easy run:
12km
TRAINING BLOCK 9:
3rd March - 16th March
Monday
3/3/2025
Rest
Tuesday
4/3/2025
Easy run:
15km
Thursday
6/3/2025
Rest
Friday
7/3/2025
Easy run:
8km
Saturday
8/3/2025
Easy run:
10km
Sunday
9/3/2025
Long run:
28km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
SSR: 5:15min/km
NOTES: Hi Tim, I hope you are doing well. Next week looks pretty easy but you will still be doing ov er 50km. Only easy runs but the mileage is going up. After that, there will be a small change as the long runs will be planned on time on your feet instead of distance. I would like you to train using the walk/run technique, on Friday 14th go for your 2 hour run trying to do 5min run/1min walk. Target BYU pace which should get you to 6.7km every 45min ish. Let me know if you need anything. We should go ahead for the NTTD simulation on Saturday 5th of April 3pm/4pm to 10pm ish, get your day off from work, it will be an important training day!
Monday
10/3/2025
Rest
Tuesday
11/3/2025
SSR:
10min WU
2x 15min SSR with 5min recovery jog between
10min CD
Thursday
13/3/2025
Rest
Friday
14/3/2025
Long run:
2hrs on trail
Saturday
15/3/2025
Easy run:
10km
Sunday
16/3/2025
Easy run:
12km
TRAINING BLOCK 8:
17th February - 2nd March
Monday
17/2/2025
Rest
Tuesday
18/2/2025
Tempo:
10min WU
5x 6min at 5:00/km pace with 2min recovery jog
10min CD
Thursday
20/2/2025
Rest
Friday
21/2/2025
Hill reps:
10min WU
5x 300m run up and walk down for recovery
10min CD
Saturday
22/2/2025
Easy run:
6km
Sunday
23/2/2025
Long run:
24km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo: 5:00min/km
Intervals: 4:45min/km
NOTES: Hi Tim, I hope you are feeling good and the increase of mileage is ok. We are building your endurance and it's a good time to train nutrition as well. Think of what you will eat during the race and start practicing. Ideally eat 15 min before going to run and see how your body reacts during the run. If you need any help about nutrition, reach out and we can have a chat about it. Other than that, keep going, you doing well.
Monday
24/2/2025
Rest
Tuesday
25/2/2025
Hill reps:
10min WU
5x 400m run up and walk down for recovery
10min CD
Thursday
27/2/2025
Rest
Friday
28/2/2025
Long run:
26km
On trail
Saturday
1/3/2025
Easy run:
8km
Sunday
2/3/2025
Rest
TRAINING BLOCK 7:
3rd February - 16th February
Monday
3/2/2025
Rest
Tuesday
4/2/2025
SSR:
10min WU
20min SSR
10min CD
Thursday
6/2/2025
Rest
Friday
7/2/2025
Easy run
8.5km
Saturday
8/2/2025
Rest
Sunday
9/2/2025
Long run:
16km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
SSR: 5:15min/km
Tempo: 5:00min/km
NOTES: Hi Tim, from your data on Strava everything looks good in your training and I hope you are ready for what is coming, we are starting your endurance training!! This is a tough part of the training but when you find your routine everything will become easier. You should experience heavy legs sometimes and that’s normal when increasing distance. Make sure to get on top of your nutrition and hydration and everything will be fine. Keep going you are doing really well.
Monday
10/2/2025
Rest
Tuesday
11/2/2025
Tempo:
10min WU
4x 5min at 5:00min pace with 2min recover jog
10min CD
Thursday
13/2/2025
Rest
Friday
14/2/2025
Long run:
20km
On trail
Saturday
15/2/2025
Easy run:
7km
Sunday
16/2/2025
Rest
TRAINING BLOCK 6:
20th January - 2nd February
Monday
20/1/2025
Rest
Tuesday
21/1/2025
Tempo:
10min WU
4x 200m up hill, walk down to recover
10min CD
Thursday
23/1/2025
Rest
Friday
24/1/2025
Easy run
7km
Saturday
25/1/2025
Rest
Sunday
26/1/2025
Long run:
12km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo: 5:00min/km
NOTES: Hi Tim, well done on another great 2weeks of training, I have put you back on the up and down hill strength training as well. For these 2 weeks, your strength sessions will be focussing on up hill and the next block of training will focus on down hill. These strength sessions are designed to help you during your long runs on trail which will give you the opportunity to run more and put more kms in the legs. We are starting the endurance training, this is a great opportunity to test your gear, nutrition and the pace you want to be at for the race. We will have a chat about it soon. Let me know if there is anything i can do for you.
Monday
27/1/2025
Rest
Tuesday
28/1/2025
Tempo:
10min WU
4x 200m up hill, walk down to recover
10min CD
Thursday
30/1/2025
Rest
Friday
31/1/2025
Long run:
16km
On trail
Saturday
1/2/2025
Easy run:
7km
Sunday
2/2/2025
Rest
TRAINING BLOCK 5:
6th January - 19th January
Monday
6/1/2025
Rest
Tuesday
7/1/2025
Tempo:
10min WU
4x 5mins at tempo pace with 2min recovery jog between
10min CD
Thursday
9/1/2025
Rest
Friday
10/1/2025
SSR:
10min WU
7km SSR
10min CD
Saturday
11/1/2025
Rest
Sunday
12/1/2025
Long run:
16km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo: 5:00min/km
NOTES: Hi Tim, well done for your consistency during festive period, it’s not easy to keep the motivation up but you did very well. We are almost at the end of the speed training program, in the next few weeks we will focus on endurance training, for this reason, expect longer runs and more kms to do during the week. Let's chat over the phone soon., in the meantime, don't forget to stretch : stretching routine
Monday
13/1/2025
Rest
Tuesday
14/1/2025
SSR:
10min WU
10km SSR
10min CD
Thursday
16/1/2025
Rest
Friday
17/1/2025
Long run:
18km
On trail
Saturday
18/1/2025
Easy run:
7km
Sunday
19/1/2025
Rest
TRAINING BLOCK 4:
23rd December - 5th January
Monday
23/12/2024
Rest
Tuesday
24/12/2024
Tempo:
10min WU
4x 1.5km at tempo pace with 2min recovery jog between
10min CD
Thursday
26/12/2024
Rest
Friday
27/12/2024
Easy run:
7km
Saturday
28/12/2024
Rest
Sunday
29/12/2024
Long run:
15km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo: 5:00min/km
Intervals: 4:45min/km
NOTES: Hi Tim, well done on your past few weeks, keep your consistency and everything will become easier. The next 4 weeks of training will be focussed on Threshold workouts which will boost your running recovery and efficiency. After that, we will go for a lot of endurance training where we will go through nutrition as well. If you can start to think about what you want/can eat during runs and between runs, write notes about it and we will meet at the beginning of January and discuss. Merry Christmas and happy new year!
Monday
30/12/2024
Rest
Tuesday
31/12/2024
Intervals:
10min WU
5x 400m
Take 1min active recovery between each interval
10min CD
Wednesday
1/1/2025
Easy run
7km
Friday
3/1/2025
Long run:
18km
On trail
Saturday
4/1/2025
Tempo:
10min WU
4x 5mins at tempo pace with 2min recovery jog between
10min CD
Sunday
5/1/2025
Rest
TRAINING BLOCK 3:
9th December - 22nd December
Monday
9/12/2024
Rest
Tuesday
10/12/2024
Yasso 800:
10min WU
4x 800m with 2min standing recovery
10min CD
Thursday
12/12/2024
Easy run:
7km
Friday
13/12/2024
Rest
Saturday
14/12/2024
Rest
Sunday
15/12/2024
Long run:
15km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Intervals: 4:45min/km
Yasso 800: 3:53/km
NOTES: Hi Tim, first thing, you are doing very well, your consistency in training and in your splits are very impressive! Let's keep progressing! The main focus for these 2 weeks are your intervals sessions, you should be around of 2.5km of workout, this should be hard, avoid doing in full heat, early morning or late evening, if not with the workout with another day of the week if it works better. I planned your pace at 4:45min/km, if you think you can do it faster i'm ok with that but you have to do all your reps at the same pace. Another point, i would like you to start working on your nutrition during your long runs, we will start working on it in 3/4 weeks, but it’s good to start thinking about it now.
Monday
16/12/2024
Rest
Tuesday
17/12/2024
Intervals:
10min WU
2x 100m
2x 200m
2x 300m
2x 400m
Take 1min active recovery between each interval
10min CD
Wednesday
18/12/2024
Easy run
7km
Friday
20/12/2024
Long run:
18km
On trail
Saturday
21/12/2024
Easy run:
7km
Sunday
22/12/2024
Rest
TRAINING BLOCK 2:
25th November - 8th December
Monday
25/11/2024
Rest
Tuesday
26/11/2024
Easy run:
7km
Thursday
28/11/2024
Easy run:
7km
Friday
29/11/2024
Rest
Saturday
30/11/2024
Rest
Sunday
1/12/2024
Long run:
14km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo run: 5:00min/km
NOTES: Hi Tim, awesome work on the last 2 weeks. Your Tempo run data matches the result of your Threshold test, which is a very good news. Take an easy week, enjoy some rest and just do small runs without pushing too hard. After that, we are starting 3 weeks of VO2 Max training, it will be pretty tough on the body with some intervals. Great job again on the last 2 weeks and let me know if there is anything i can do for you.
Monday
2/12/2024
Rest
Tuesday
3/12/2024
Intervals:
10min WU
2x 100m
2x 200m
2x 300m
21x 400m then back to 100m. Take 1min active recovery between each interval
10min CD
Wednesday
4/12/2024
Easy run
7km
Friday
6/12/2024
Long run:
16km
On trail
Saturday
7/12/2024
Easy run:
7km
Sunday
8/12/2024
Rest
TRAINING BLOCK 1:
11th November - 24th November
Monday
11/11/2024
Rest
Tuesday
12/11/2024
Easy run:
7km
Thursday
14/11/2024
Easy run:
7km
Friday
15/11/2024
Rest
Saturday
16/11/2024
Threshold test:
1hr run
Sunday
17/11/2024
Long run:
10km
On trail
Pace:
Easy run: 6:00min/km
Long run: 6:00-7:00min/km
Tempo run: 5:00min/km
NOTES: Hi Tim, welcome to your page of training. Compared to your last 3 weeks, these 2 should feel a bit easier. A few things you need to know about how I work: "WU" and "CD" means Warm Up and Cool Down, all pace info you will need for the week will be in the training pace square, they are an indication for your speed during training, if you are a bit faster or a bit slower it's ok, let me know and we will adjust. For your Treshold test on Thursday, i would like you to run for an hour and cover the maximum distance you can during this hour, ideally choose somewhere flat, where you can run continually without stopping (aka traffic light, crossing, etc), for this test consistency is key, be careful to not start too fast. Enjoy and keep me updated on how everything works for you!
Monday
18/11/2024
Rest
Tuesday
19/11/2024
Tempo run:
10min WU
3x 1km tempo with 4min recovery jog
10min CD
Thursday
21/11/2024
Easy run:
7km
Friday
22/11/2024
Long run:
12km
On trail
Saturday
23/11/2024
Easy run:
7km
Sunday
24/11/2024
Rest