german

Training plan

5k sub 30min

Training plan

5k sub 30min

Week 1

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

25-30min
Pace: 7.00min/km

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km

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

Sunday

CNDO Run Club

Week 2

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

30-35min
Pace: 7.00min/km

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Athletic Training

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

Saturday

Cross Training

for example 60min Bike or Yoga, Pilates etc.

Sunday

CNDO Run Club

Week 3

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

35-40min
Pace: 7.00min/km

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

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

Saturday

Cross Training

for example 60min Bike or Yoga, Pilates etc.

Sunday

CNDO Run Club

Week 4

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday


8x2min
Pace: 5.50mi/km
Rest: 1min
4x1min fast
Rest: 1min

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Athletic Training

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

Saturday

Cross Training

for example 60min Bike or Yoga, Pilates etc.

Sunday

CNDO Run Club

Week 5

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday


7x3min
Pace: 5.50mi/km
Rest: 2min
4x1min fast
Rest: 1min

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

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

Saturday

Cross Training

for example 60min Bike or Yoga, Pilates etc.

Sunday

CNDO Run Club

Week 6

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

15min easy running in slow pace
Rest: 1min
Repeat: 2x

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Rest day

Saturday

Rest day

Sunday

5k Race
sub 30min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.