german

On Team Training: Vom Starter zum Finisher

Week 1

Monday

Rest day

Tuesday

Run

30min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

25min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch

Week 2

Monday

Rest day

Tuesday

Run

35min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

30min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch

Week 3

Monday

Tuesday

Tuesday

Athletic Training

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

or

Cross Training

Yoga, Pilates, Bike

Tuesday

Run

40min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

30min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch

Week 4

Monday

Tuesday

Tuesday

Athletic Training

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

or

Cross Training

Yoga, Pilates, Bike

Tuesday

Run

40min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 5-10min Intervals: 5x5min in a faster pace
Rest: 3min walk
Cool-down Run: 5-10min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

30min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch

Week 5

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog Drills + Strides
Intervals: 6x5min in a faster Pace
Rest: 3min walk
Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

CNDO Run Club

80min easy pace (in total that day)
Stretch

Week 6

Monday

Tuesday

Tuesday

Recovery

Stretching or Yoga

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog Drills + Strides
Intervals: 6x5min in a faster Pace
Rest: 3min walk
Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

CNDO Run Club

Run a half marathon at the pace you would run your Marathon Stretch

Week 7

Monday

Rest day

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog Drills + Strides
Intervals: 5x6min in a faster Pace
Rest: 3min Walk
Cool-down Run: 5-10min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

50min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch

Week 8

Monday

Rest day

or

Yoga, Pilates

Tuesday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog Drills + Strides
Intervals: 5x8min in a faster Pace
Rest: 3min Walk
Cool-down Run: 5-10min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run

45min easy pace
Walk: 5min
Repeat 4x
Cool-down Run: 5-10min Stretch

Week 9

Monday

Tuesday

Tuesday

Recovery

Yoga, Pilates or Stretching/Mobility

Tuesday

Run

45min easy pace
Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Saturday

Rest day

Sunday

Tuesday

Tuesday

Run your Marathon

Pace: 25 minutes
Walk: 5min
Repeat 5x
Cool-down Run: 5-10min Stretch

Week 10

Monday

Rest day

or

Yoga, Pilates

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog Drills + Strides
Intervals: 4x10min in a faster Pace
Rest: 3min walk
Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Tuesday

Tuesday

Run

45min easy pace
Cool-down Run: 5-10min Stretch

Saturday

Rest day

Sunday

Tuesday

Tuesday

Run your Marathon

Pace: 25 minutes
Walk: 6min
Repeat 5x
Cool-down Run: 5-10min Stretch

Week 11

Monday

Rest day

Tuesday

Run

45min easy pace Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

Run your Marathon

30 minutes easy Marathon Walk 5min in between Cool-down Run: 5-10min Stretch

Week 12

Monday

Rest day

Tuesday

Rest day

or

Yoga, Pilates

Wednesday

Tuesday

Tuesday

Run

10min easy pace
Run: 5x2min in a faster Pace
Rest: 2min walk
Cool-down Run: 5-10min Stretch

Thursday

Rest day

Friday

Rest day

Saturday

Tuesday

Tuesday

Activation

20min Jog plus
Drills + Strides
(what you have learned at the On Run Club)

Sunday

Tuesday

Tuesday

Race Day

Good Luck

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.