german

Training plan

10k in sub 60min

Training plan

10k in sub 60min

Week 1

Monday

Rest day

Tuesday

Run

25min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

40-50min easy pace

Stretch

Week 2

Monday

Rest day

Tuesday

Run

35min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

40-50min easy pace

Stretch

Week 3

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 10x2min Pace: 5.50-55min/km Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

50-60min easy pace

Stretch

Week 4

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up: 5-10min jog Drills + Strides Intervals: 8x3min Pace: 5.50-55min/km Rest: 2min

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Run

50min easy pace Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Sunday

CNDO Run Club

50-60min easy pace

Stretch

Week 5

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up: 5-10min jog Drills + Strides Intervals: 8x3min Pace: 5.50-55min/km Rest: 2min

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 5-10min Intervals: 12x400m

Pace: 5.30-40min/km Rest: 90sec

Cool-down Run: 5-10min

Sunday

CNDO Run Club

50-60min easy pace

Stretch

Week 6

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 2x(6min-5min-4min)

Pace: 5.50-55min/km Rest: 2min

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 5-10min Intervals: 15x300m

Pace: 5.20-30min/km Rest: 1min

Cool-down Run: 5-10min

Sunday

CNDO Run Club

60-70min easy pace

Stretch

Week 7

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 12x2min

Pace: 5.45-50min/km Rest: 1min

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Run

40min easy pace Pace 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Sunday

CNDO Run Club

60-70min easy pace

Stretch

Week 8

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 10x200m faster than your 10k pace

Rest: 1min

Cool-down Run: 5-10min

Wednesday

Rest day

Thursday

On Run Club

6-7km easy pace


Run

30min easy pace, Pace: 6.50 - 6.30

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Activation

20min Jog plus Drills + Strides

(what you have learned at the On Run Club)

Sunday

10k Race Day

sub 60min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.