Week 1
Monday
Rest day
Tuesday
Run
25min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
or
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 Legs: 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
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
or
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 Legs: 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
Cross Training
Yoga, Pilates or 60min Bike
Thursday
On Run Club
6-7km easy pace
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
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
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
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
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
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
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
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
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
Saturday
Run
40min easy pace Pace 6:50 - 6:30
Cool-down Run: 5-10min Stretch
Sunday
CNDO Run Club
50-60min 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
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 60min