German

Training plan

Marathon in sub 2:45

Training plan

Marathon in sub 2:45

Week 1

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 15x2 minutes Pace: 3:30 - 3:39min/km Rest: 1min easy jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 40min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog Run 10x1k Pace: 3:30 - 3:39min/km Rest: 90sec

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

Sunday

Long Run and CNDO Run Club

25km (in total that day) Pace easy around 4:20 - 4:45min

Stretch

Week 2

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 60min Pace: 4:00 - 4:10 min/km

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec easy jog

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

Sunday

Long Run and CNDO Run Club

28km (in total that day) Pace easy around 4:20 - 4:45min

Stretch

Week 3

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 3x3km Pace: 3:40 - 3:50min/km Rest: 1k easy jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec easy jog

Cool-down Run: 5-10min Stretch

Saturday

Run

40-50min easy pace Pace: 4:38 - 5:06min/km

Optional: Cross Training Bike 60-90min or Swim

Sunday

Long Run and CNDO Run Club

30km (in total that day) Pace easy around 4:20 - 4:45min/km

Stretch

Week 4

Monday

Tuesday

Tuesday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run, 12x1k
Pace: 3:30 - 3:39min/km Rest: 90sec walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 70min Pace: 4:05 - 4:15 min/km Rest: 60sec easy jog Run 8x200m fast Rest: 60sec

Cool-down Run: 5-10min Stretch

Saturday

Run

40-50min easy pace Pace: 4:38 - 5:06min/km

Optional: Cross Training Bike 60-90min or Swim

Sunday

Broken Long Run and CNDO Run Club

30km (in total that day) Last 10k in Marathon Pace

Stretch

Week 5

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-1k) Pace: 3:30 - 3:39min/km Rest: 3min jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

Moderate Run

Run 70min
Pace 4:05 - 4:15min/km

Cool-down Run: 5-10min
Stretch

Friday

Cross Training

Yoga, Pilates, Focus on Mobility

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Broken Long Run CNDO Run Club

28km (in total that day) 10k Easy Run 4:20 - 4:45min/km 10k Moderate 4:05 - 4:15 min/km 4k Mp 3:50 - 3:55 min/km 2k HM Pace: 3:40 - 3:45 min/km 2k 10k Pace: 3:35 - 3:40 min/km

Week 6

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run
10x1200m Pace: 3:30 - 3:39min/km
Rest: 90sec walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 15min Tempo Pace: 3:45 - 3:50min/km Rest 3-4min Run 10x400m Pace: 3:25 - 3:32min/km Rest: 75sec Set Break: 3-4min Run 15min Tempo Pace 3:45 - 3:50min/km Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

35km (in total that day) Pace: 4:20 - 4:45min/km

Stretch

Week 7

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 3:45 - 3:30min/km Rest: 3min jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

Moderate Run

Run 70min Pace: 4:05 - 4:15 min/km

Cool-down Run: 5-10min Stretch

Friday

Cross Training

Yoga, Pilates, Focus on Mobility

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

30km (in total that day) incl. 3x5km at Marathon target pace rest 2km easy Jog

Stretch

Week 8

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km
Pace: 3:45 - 3:30min/km
Rest: 3min walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 50min Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

35km (in total that day)

Stretch

Week 9

Monday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Tuesday

Recovery Run

Run 40min
Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 8x1200
Pace: 3:30 - 3:39min/km Rest: 90sec walk or jog Run 8x400m Pace: 3:25 -
3:32min/km Rest: 1min

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Run

50min easy pace Pace: 4:20 - 4:40min/km

Cool-down Run: 5-10min

Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

30km (in total that day) including 3x5km at Marathon Pace Rest 2k easy

or

Halfmarathon

Week 10

Monday

Tuesday

Tuesday

Rest day

or

Yoga, Pilates focused on mobility

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog
Run 5x2km
Pace: 3:35 - 3:40min/km Rest: 3min jog Run 5x1 km Pace: 3:30 - 3:35min/km Rest: 2min Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 40min
Pace 5:10 - 5:20min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides

Run 20x300m
Pace: 3:20 - 3:30min/km
Rest: 100m walk

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

35km (in total that day) Pace: 4:20 - 4:45min/km
last 5k at marathon pace

Stretch

Week 11

Monday

Tuesday

Tuesday

Rest day

or

Yoga, Pilates focused on mobility

Tuesday

Recovery Run

Run 40min
Pace 4:38 - 5:06min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog, Run 3x5km
Pace: 3:40 + 3:50min/km Rest: 1km easy jog

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

Cool-down Run: 5-10min Stretch

Friday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace
Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 4:38 - 5:06min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

15-20km (in total that day)

Stretch

Week 12

Monday

Tuesday

Tuesday

Rest day

Tuesday

Rest day

or

Cross Training, Yoga, Pilates or 60min Bike

Wednesday

Tuesday

Tuesday

Run

10min easy pace Run 5x1km
Pace: 3:40 - 3:50min/km Rest: 2min jog
Run 5x200 fast
Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace 4:20 - 4:40min/km

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

Race Day

sub 2:45

Good Luck!

Copyright © 2024 CNDO GmbH & On AG. All rights reserved.

Copyright © 2024 CNDO GmbH & On AG.
All rights reserved.