Week 1
Monday
Rest day
Tuesday
Run
30min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
Run
30min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch
Week 3
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tuesday
Run
40min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
Run
30min easy pace
Walk: 5min
Repeat 3x
Cool-down Run: 5-10min Stretch
Week 4
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tuesday
Run
40min easy pace
Cool-down Run: 5-10min Stretch
Wild Wednesday
Warm-up Run: 5-10min Intervals: 5x5min in a faster pace
Rest: 3min walk
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
CNDO Run Club
80min easy pace (in total that day)
Stretch
Week 6
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
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
Wild Wednesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 5x6min in a faster Pace
Rest: 3min Walk
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
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
Wild Wednesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 5x8min in a faster Pace
Rest: 3min Walk
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
Run
45min easy pace
Walk: 5min
Repeat 4x
Cool-down Run: 5-10min Stretch
Week 9
Recovery
Yoga, Pilates or Stretching/Mobility
Tuesday
Run
45min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
Saturday
Rest day
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Run
45min easy pace
Cool-down Run: 5-10min Stretch
Saturday
Rest day
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace
Pace: 6:30 - 6:50min/km Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike 60-90min
Run
30 minutes easy Marathon Pace
Walk 5min in between Cool-down Run: 5-10min Stretch
Week 12
Monday
Rest day
Tuesday
Rest day
Yoga, Pilates or Bike 60min
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
Activation
20min Jog plus
Drills + Strides
(what you have learned at the On Run Club)
Race Day
Good Luck