Week 1
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x2min
Pace: 4:50-55min/km Rest: 1min easy jog
Cool-down Run: 5-10min
Run
40min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
30min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min Stretch
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Sunday
CNDO Run Club
60min easy pace
Stretch
Week 2
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x3min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
Run
40min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
30min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min Stretch
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Sunday
CNDO Run Club
60min easy pace
Stretch
Week3
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 6x5min
Pace: 4:50-55min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Run
45min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min Stretch
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Sunday
CNDO Run Club
60-70min easy pace
Stretch
Week 4
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10-8-6-4-2min
Pace: 4:50-55min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min Stretch
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 12x400m
Pace: 4:30-40min/km Rest: 60sec
Cool-down Run: 5-10min
Sunday
CNDO Run Club
50-60min easy pace
Stretch
Week 5
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 7x5min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
Run
45min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min Stretch
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x300m
Pace: 4:20-30min/km Rest: 60sec
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 -3min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
or
Run
35min 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 Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x200m
Pace: 5:20-30min/km Rest: 60sec
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: 4x2km
Pace: 4:50-55min/km Rest: 3min
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
or
Run
35min 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 Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Saturday
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Sunday
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
or
Run
35min 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 50min